WTF?!

BW 218.... this has to be water weight, even so it's a lot.

Pull ups p/m/w
1+2/1+2/1+2
1/1/1
12 reps total

GHR sit ups
10lbx3+7
10lbx5
Rough

OHP
20x20
40x5
45x5
55x8
max goes up to ~67kg

Swiss bar incline press, w grip, 35lb bar
125x6 6 6
Hard

Swiss bar row, all handles assume 20kg bar
40x5/5/5
50x5/5/5
50x5/5/3
40+FG wide gripx3x5

cable btb lateral
30x11

Front raise
20x16+15x4
STRETCH

side planks x 0:30
miscellaneous ab work

75 bw sq in 5:00