3 rounds:
No rest between exercises.
8 Hammer Strength Front Pulldown (230)
8 Hammer Strength Front Military Press (110) 
(rest :45 between sets)

3 rounds:
No rest between exercises.
8 Hammer Strength DY Row (230)
8 Hammer Strength Chest Press (140) 
(rest :45 between sets)

3 rounds:
No rest between exercises.
8 Hammer Strength Low Row (180)
8 Hammer Strength Decline Press (180) 
(rest :45 between sets)

MAG Bar Front Pulldown 
8x (140-150-160-150-140)
(rest :30 between sets)

Cable Pullover 
4x10 (45)
(rest :30 between sets) 

21-15-9
Hammer Strength Standing Shrug (180) 
Cable Face Pull (25)
(no rest between sets) 

Single-Arm Nautilus Multi Biceps
3x10 (100)
(rest while other arm works)