2 rounds:
15 Lying External Shoulder Rotation (5)
10 Plate Circles (5)
10 Single-Arm Dumbbell Pullover (5)
10 Supine Scaption (5)

Hammer Strength Shoulder Press
15(110) 12(130) 10(150) 8(170)

Dumbbell Lateral Raise 
15(15) 12(20) 10(25) 8(30)

Hammer Strength Chest Press 
15(140) 12(160) 10(180) 8(200)

Nautilus Multi-Triceps
15(70) 12(80) 10(90) 8(100)

Rope Cable Pushdown 
15(25) 12(25) 10(25) 8(25) 

Single-Arm Hammer Strength Front Pulldown 
10(160) 8(180) 6(200) 4(220)

Single-Arm Hammer Strength DY Row
10(230) 8(270) 6(320) 4(360)

Single-Arm Hammer Strength Low Row
10(230) 8(270) 6(320) 4(360)