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.
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