6 rounds:
60yd Overhead KB Carry 53lbs (last 3 shuttles as farmers walk)
60yd Shuttle Run 
60yd Sled Push Shuttle 135lbs 
60yd Shuttle Run 
(alternate rounds with partner) 

12-10-8
Cybex Converging Shoulder Press (50)
Flex Lateral Raise (60)
HS Shoulder Press (90)
(rest :30 between rounds)

12-10-8
HS Rear Delt (50)
HS Seated Row (180)
Flex Leverage Pulldown (165)
(rest :30 between rounds)

HS Hip/Back
12-9-6 (140)
(rest :15 between sets)

12-10-8
HS Super Incline Press (90)
Flex Pec Deck (180)
Flex Seated Dip (180)
(rest :30 between rounds)

Single-Arm Bisolator 
(80) 15/12/10/10/10/10/10
(rest while the other arm works)

Cable Triceps Pushdown
(55)15 (60)12 (65)10/10/10/10
(rest :15 between sets)

HS Preacher Curl 
(45)10/10/10/10
(rest :15 between sets)

Flex Overhead Triceps Extension 
(80)10/10/10/10
(rest :15 between sets)

12-10-8
Flex Rear Delt (50)
Flex Seated Row (160)
Flex Shoulder Press (90)
(rest :30 between rounds)

The Flex "Bisolator" 

3 rounds:
12 MedX Lateral Raise (80)
12 Magnum Rear Delt (90)
(no rest between exercises)

Pullover 
12-10-8-6 (140-160-180-200)
(rest :30 between sets)

15-12-9
HS High Row (140)
HS Low Row (140)
Maxicam Preacher Curl (70)
(rest 1:00 between rounds)

Nautilus Pec-Deck 
15-12-9-6 (80-90-100-110)
(rest :20 between sets)

3 rounds:
10 Plate Load Decline Press (140)
10 Bar Dip (bwt)
10 Seated Magnum Tricep Pushdown (70)
(rest :30 between rounds)

15-12-9
HS Front Military Press (70)
Plate Load Decline Press (90)
Seated Magnum Tricep Pushdown (70)
(no rest between rounds)

15-12-9-6-3 
HS Seated Row (180)
(rest :15 between sets)

15-12-9-6-3 
Maxicam Preacher Curl (60)
(rest :15 between sets)

15-12-9-6-3 
Cable Triceps Pushdown (70)
(rest :15 between sets)

15-12-9-6-3 
MedX Lateral Raise (100)
(rest :15 between sets)

BTN Push Press 
3x (185-205-225-245-225-205-185)

Clean & Jerk 
1x (185-205-225-245-225-205-185)

HS Standing Shrug

15-12-9-6-3 (180)

(rest :20 between sets)

3 rounds:
No rest between exercises.
15 MedX Lateral Raise (60)
10 HS Shoulder Press (90)
10 Magnum Triceps Press (90)
(rest 1:00 between rounds)

4 rounds:
No rest between exercises:
15 Plate Load Decline Press (90)
12 MedX Lateral Raise (100)
12 HS Incline Press (90)
(rest 1:00 between rounds)

Plate Load Decline Press 
12-10-6-10-12 (140-160-180-160-140)
(rest :45 between rounds)

4 rounds:
No rest between exercises:
12 Magnum Rear Delt (70)
10 Nautilus Super Pullover (140)
(no rest between rounds)

12-10-8
No rest between exercises.
Flex Leverage Pulldown (90)
HS Low Row (160)
HS High Row (140)
(rest 1:00 between rounds)

3 rounds:
20 Bar Dip
(rest :15)
10 Single-Arm Nautilus Multi-Biceps (90)
(rest :15)

3 rounds:
10 Triceps Pushdown (80)
(rest :15)
10 Maxicam Preacher Curl (80)
(rest :15)

MedX Lateral Raise 
4x10 (100)

Snatch 
2x3 (135)
1x2 (155)
2-1 (175)
2x1 (185)
2x1 (195)

Power Clean & Jerk 
2x1 (185)
1x1 (205)
2x1 (225)
2x1 (245)

Back Squat 
1x3 (185)
1x3 (225)
1x3 (275)

3 rounds:
12 HS Standing Shrug (180)
12 BodyMasters Leverage Row (180)
(no rest)

3 rounds:
8 Nautilus Power Plus Pullover (180)
12 Nautilus Leverage Pulldown (140)
12 HS Standing Shrug (180)
(no rest)

3 rounds:
12 Nautilus Power Plus Lateral Raise (60)
8 Flex Leverage Shoulder Press (45)
12 BodyMasters Rear Delt (50)
(no rest)

3 rounds:
12 Nautilus 10 Degree Fly (70)
8 Flex Leverage Incline Press (45)
10 Icarian Overhead Triceps Ext (40)
(no rest)

3 rounds:
12 Flex Leverage Seated Dip (125)
10 Nautilus Power Plus Preacher Curl (55)
(no rest)

Single-Arm Nautilus Nitro Compound Curl (80)10 (65)10 (50)12
(rest while other arm works)

Parallel Bar Dip
(bwt)20