10 AMRAP

5 burpees
10 push press (45 lbs)
15 squats

4 rounds + 5 push press

Deadlift

5-5-5-5-5

*Post loads. Sets are to be done unbroken, that is without letting go of the bar. If the set is not done unbroken then the set does not count and the load should be made lighter.

135-145-155-165-175

Dumbell Preacher Curl(EachArm)
3xLow:12kg,12kg,12kg=216kg
3xMed:12kg,12kg,12kg=216kg
3xHigh:12kg,12kg,12kg=216kg
3xFull:12kg,12kg,12kg=216kg
TOTAL=864kg

Weighted Dip
BW+10kg = 910
BW+20kg = 303
BW+30kg = 111
TOTAL=1324kg

Barbell Preacher Curl(Pause at Bottom)
30kg x 5 = 150kg
30kg x 4 = 120kg
35kg x 3 = 105kg
35kg x 2 = 70kg
40kg x 1 = 40kg
TOTAL = 485kg

Dumbell Tricep Extension(EachArm)
12kg x 5 = 120kg
12kg x 4 = 96kg
12kg x 4 = 96kg
TOTAL= 312kg

EziBar Reverse Curl (7.5kg bar)
12.5kg x 5 = 62.5kg
12.5kg x 5 = 62.5kg
12.5kg x 5 = 62.5kg
TOTAL=187.5kg

Cable tricep pull down (single arm - palms upward):
8.75kg x 5 = 87.5
8.75kg x 5 = 87.5
8.75kg x 5 = 87.5
TOTAL = 262.5

Towel Arm Curl to Front Extension (Cable) (EachArm)
8.75kg x 5 = 87.5
8.75kg x 5 = 87.5
8.75kg x 5 = 87.5
TOTAL = 262.5

Towel Overhead Tricep Extension (Cable)
16.25kg x 5 = 81.25
16.25kg x 5 = 81.25
18.75kg x 5 = 93.75
TOTAL = 256.25kg

TOTAL= 3953.75

1 x 5rm Deadlift 5 RM

REST DAY / OPEN GYM

In stead of box jumps we did Double Unders.
3 Rounds

I dont remember the full break down but final score was 380.

10 rnds
20 sec work, max meters
40 sec rest

Row for a minute, rest during changing to Air Dyne
Air Dyne for a minute, rest during changing to Ski Erg
Ski for a minute, rest during changing to Row Erg.

10 rounds total

5 x 5

3 rounds for quality

500m row
10 strict pull ups
20 wall balls