L sit Chin-ups (strict):
BW(85kg) * 11 = 935kg
BW * 11 = 850kg
BW * 10 = 850kg
TOTAL = 2,635kg

Dips:
BW x 17 = 1,445kg
BW x 14 = 1,190kg
BW x 11 = 935kg
TOTAL = 3,570kg

Standing Hammer Curl:
16kg x 8 = 256kg (each arm)
18kg x 8 = 288kg
18kg x 8 = 288kg
TOTAL 832

Tricep Kickbacks:
10kg * 8 = 160kg (each arm)
12kg * 8 = 192kg
12kg * 8 = 192kg
TOTAL = 544kg

Barbell Preacher Curls
8 x 25 = 200kg
8 x 35 = 280kg
8 x 35 = 280kg
TOTAL = 760kg

Skull Crushers
8 x 20kg = 160kg
8 x 30kg = 240kg
8 x 30kg = 240kg
TOTAL = 640kg

Cable Towel Curls
8 x 21.75 = 174kg
8 x 28.25 = 226kg
8 x 28.25 = 226kg
TOTAL = 626kg

Cable Reverse Pull Downs
8 x 6.75 = 108kg
8 x 8.25 = 132kg
8 x 8.25 = 132kg
TOTAL = 372kg

TOTAL= 9,979KG

In teams of 2 complete the following...share work equally, only one person working at a time, can't move on to next exercise until current one is completed:
Row 2Km
50 x 40kg SDHP
100 x 20kg KB Swings
150 x 32inch Box Jumps
200 x Pushups
250 x Situps
Run 3km

1500m of: Spread work however you would like.
Freestyle
Breast Stroke
Back Stroke
Kick Board
Forward/Backward/Sideways Running.

10 push ups
4 flights of stairs
10 push ups
5 rounds

2 mile

For Time: 21-15-9

Squat Cleans (135/95)
Ring Dips

Deadlift:
215(5)
195(5)

Press:
97.5(5)
90(5)

Suitcase Deadlift:
3x5L/5R (95#)

Squat Cleans (135/95)

Ring Dips

Modifications:
65# squat cleans (and occassionally power cleans + front squat)
Dips on the parallettes

11:25

run 800m
20 kettlebell swings (1.5/1.0)
10 burpees

3 rounds

3-3-3-3-3 press

then…

15-12-9-6-3
power cleans (95/65)
ring dips - purple band