Seated Barbell Shoulder Press 
5x (135-145-155-165) 3x (175)

3 rounds:
No rest between exercises.
15 Dumbbell Lateral Raise (20)
10 BTN Shoulder Press (95)
(rest 1:00 between rounds) 

2 rounds:
No rest between exercises.
20 Nautilus Shoulder Press (120)
20 Nautilus OME Upright Row (30)
(rest 1:00 between rounds) 

3 rounds:
No rest between exercises.
Overhead Cable Triceps Extension (40)12 (50)10 (60)8/8/8
Nautilus OME Straight Bar Curl (30)12 (40)10 (50)8/8/8
(rest :30 between rounds) 

3 rounds:
Nautilus Slow Mo Triceps Extension (60) 8/8/8
Nautilus Slow Mo Biceps Curl (60) 8/8/8
Iron Mind "Go Really Gripper" (70) 30/20/15 
(rest :45 between rounds)

Nautilus Plate Load Pullover 
(150) 10/8/6/6/6
________________________________

For time: (13:14)
40cal Row 
21-15-9 
Deadlift (185)
Bar Facing Burpees
40cal Assault Bike