Standing Shoulder Press
8x (95-115-145-145)

Weighted Dip
8x (25-50-85-85)

Single-Arm Hammer Strength Low Row 
8x (180-270-360-270-180)

3 rounds:
No rest between exercises.
8 Nautilus Supinated Pulldown (120)
10 Nautilus Plate Load Pullover (150)
12 Nautilus Multi-Biceps (80)
30 Hammer Strength Gripper (90)
(rest 1:30 between rounds)
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Sleds
2 rounds:
60yd Sled Push Shuttle 90lbs
40yd Sled Push Shuttle 135lbs
20yd Sled Push Shuttle 180lbs
60yd Farmers Walk Shuttle 70lbs (each hand) 
20yd Sled Push Shuttle 180lbs
40yd Sled Push Shuttle 135lbs
60yd Sled Push Shuttle 90lbs
60yd Farmers Walk Shuttle 70lbs (each hand)
200m Recovery Jog 
(Alternate shuttles with a partner)