Dumbbell Shoulder Press + Seated Dumbbell Shrug:
- 10 x 20kg (each dumbbell) + 10 x 32kg (each dumbbell)
- 10 x 22kg + 10 x 32kg
- 10 x 24kg + 10 x 32kg
- 9 x 26kg + 10 x 32kg
- 7 x 28kg + 10 x 32kg

Dumbbell Front Raise + Barbell shoulder press (behind neck):
- 3 rounds
- 10 x 12kg (each arm) + 10 x 35kg

Barbell Shrug (behind the back) with raise + toes to bar
- 3 rounds
- 7 x 60kg + 10

Bent over reverse dumbbell fly + Barbell Shrug
- 3 rounds
- 10 x 4kg (each dumbbell) + 10 x 100kg

Strict Press/Push Press
- 10 @ 50kg
Hang Clean & Jerk:
- 10 @ 50kg
Clean & Jerk
- 10 x 50kg