1. 5RM Incline Bench 185

95/135/155/175/185

2. 6×4 Weighted Pull Ups 

25/30/30/35/35/40

3. 5×8 Weighted Ring Dips 

5/10/15/20/25

4. 4×12 Single Arm Row

40/40/45/45

5. 3×20 GHD Sit Ups