20 rep Back Squats +

Ia. Press

50kg(3) - 57.5kg (3) - 60kg (5)

Ib. Back Squats

40(10) - 60(10) - 105kg (20) !!!

3 rounds of:

a. 2 rope ascents: 1 arms only + 1 w/ legs

b. dips max effort: 22 -15 -13 = 50

c. ghd sit-ups 10reps with 15pound dbell.

I like using only 10 reps in my warm-up sets it keeps me fresher for the last set, it seemed. I used the wrong weight on the last set of the press. it should've been 65kgs. ooops.

Ia. Press

50kg(5) - 57,5kg(5) - 65kg (2)

Ib. Back Squat

45kg(20) - 65kg(20) - 100kg (20)

IIa. rope climb (arms only) 1 x 3

IIb. dips 24 - 13 -13

IIc. ghd sit-ups: #10lbs (10) x 3 sets

Super Squats #4

Press
40kg(3) - 60kg(3) - 65kg(3)

Back Squats
40kg(20) - 60kg (20) - 90kg+2lbs(20) Success !

3 Rounds of:
3 Rope Ascents, long arms descent with leg assistance
Max dips: 22-21-20
Max hollow rocks: 55s-50s-50s

20 rep Squats

Ia. 185pound, Back Squats, 19 reps (miscounted),
increase load next time by 5 pounds.

Ib. #25, Pull overs, 20 reps

II. 3 rounds
max pull-ups: 13-9-10
max dips; 17-16-16
max time hollow rocks: 47s-39s-44s