Wide grip pull-up (strict form):
- 3 rounds:
BW (84kg) x 11 = 924
BW + 5kg x 6 = 534
BW + 10kg x 4 = 376
TOTAL = 1,834

Single Arm Bent over row:
- 3 rounds:
22kg x 5 = 220
26kg x 5 = 260
30kg x 5 = 300
TOTAL = 780

Dumbell Reverse Fly (bent over, head on back of seat):
- 3 rounds:
3kg x 5 = 30
4kg x 5 = 40
4kg x 5 = 40
TOTAL = 110

Inverted Row (feet on 24" box, STRICT FORM):
- 3 rounds:
BW (84kg) x 16 = 1,344
BW x 14 = 1,176
BW x 11 = 924
TOTAL = 3,444

GRAND TOTAL = 6,168