Seated Dumbbell Press + Seated Dumbell Press (palms facing each other)
- 24kg x 3 + 14kg x 8 (each dumbbell)
- 28kg x 3 + 16kg x 8
- 30kg x 3 + 16kg x 8

Barbell Shrug (Behind Back):
- 60kg x 7, 80kg x 6, 100kg x 5, 120kg x 4

Barbell Shrug:
- 100kg x 5, 120kg x 5, 120kg x 5

Shoulder Fly + Dumbell Front Raise + Plate Shrugs (plate in each hand, 10 fwd, 10 reverse):
- 14kg x 5 + 10kg x 7 + 20kg (each plate) x 10 + 20kg (each plate) x 10
- 16kg x 5 + 10kg x 7 + 20kg x 10 + 20kg x 10
- 16kg x 5 + 10kg x 7 + 20kg x 10 + 20kg x 10

Stirct Press + Push Press + Split Jerk (can't drop bar until all movements complete):
- 40kg x 3 + 40kg x 3 + 40kg x 3
- 50kg x 3 + 50kg x 3 + 50kg x 3
- 60kg x 3 + 60kg x 3 + 60kg x 3

TNG Power Snatch (work:rest = 1:1)
- 40kg
- 10, 8, 6, 4, 2