Wide grip pull-up (strict form):
- 3 rounds:
BW (81kg) x 8 = 648
BW + 5kg x 4 = 344
BW + 10kg x 1 = 91
TOTAL = 1,083

Single Arm Bent over row:
- 3 rounds:
20kg x 5 = 200
22kg x 5 = 220
24kg x 5 = 240
TOTAL = 660

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 (81kg) x 14 = 1,134
BW x 13 = 1,053
BW x 12 = 972
TOTAL = 3,159

GRAND TOTAL = 5012