4 rounds:
No rest between exercises.
10 Bench Press (135-155-175-195)
10 Ring Row 
(rest 1:00 between rounds)

3 rounds:
No rest between exercises.
10 Bench Press (195-185-175)
10 Single-Arm DY Row (180-230-270)
20 Band Pull Apart
(rest 1:00 between rounds) 

4 rounds:
No rest between exercises.
10 Dumbbell Shoulder Press (40-45-50-55)
10 Weighted Dip (25-35-45-35)
20 Alt Arm Dumbbell Front Raise (each arm) (7.5)
(rest 1:00 between rounds) 

3 rounds:
No rest between exercises.
10 Overhead Cable Triceps Extension (rope) (50)
10 Cable Triceps Pushdown (rope) (50)
(rest 1:30 between rounds)