Morning:

BP:
1 x 10 x 10 kg
1 x 5 x 50 kg
1 x 5 x70 kg
3 x 5 x 92.5 kg

DB curl: 3 x 5 x 18 kg

C2 x 1000m

Afternoon:

Sprint 8: 8 x 30 sec @ 17.5 kph