Lift

Pullups: 6 at BW, +5, +10, +15, +20; 3 at +25; 1 at +35lb

Bent-over DB rows: 10 at 30, 40, 45lb

Squat cleans: 5 at 30, 40, 45kg

Squat clean and jerk: 5 at 50, 55; 3 at 60, 65kg

10 chin-ups, 5 DB curls at 30lb, 10 chin-ups

Marine Abs