Barbell Bench Press @ 60kg:
- 21, 15, 9

Cable Front Raise (palms up) + Air Squats:
- 3 rounds
- 8.75kg x 10 (each hand) + 10

Seated Bench Press Machine + Alternating Leg Plate Lunge:
- 15kg (each arm) x 10 + 14
- 20kg x 10 + 14
- 25kg x 10 + 14
- 30kg x 10 + 14
- 35kg x 9 + 14

Seated Bench Press Machine (Incline) + Alternating Leg Pistol Squats:
- 20kg x 10 (each arm) + 10
- 25kg x 10 + 10
- 30kg x 10 + 10
- 35kg x 8 + 10

Incline Barbell Bench Press @ 40kg
- 21, 15, 9

Barbell Pistol Thrusters (alternating legs):
- 5kg x 10
- 10kg x 10
- 15kg x 10
- 20kg x 8

5 rounds for time:
- run 400m @ 16km/h
- 20 Air Squats
- 20 Sit Ups
- 12:36