Strength
3-3-3-1 Back Squats (110kg - 120kg - 130kg - 140kg)
5x5 weighted ring dips 10kg (60s rest)

Midline
10-10-9 Back Extensions (20kg)

skill
snatch pulls - up to 60kg
2-2-2 clean and 1 front press 2 back presses (50kg-60kg-70kg) + C&J 80kg

endurance
3x500m row (1:45 rest) (1:48 - 1:50 - 1:48)
-then-
3x250m row (1:00 rest) (0:54 - 0:55 - 0:54)