3 rounds:
No rest between exercises.
Hammer Strength Low Row (140) 12/12/12
Cable Long Row (140) 12/12/10
Hammer Strength Standing Shrug (180) 12/12/12
(rest 1:30 between rounds)

3 rounds:
No rest between exercises.
Hammer Strength Front Military Press (90) 12/12/10
Dumbbell Lateral Raise (20) 12/12/12
Hammer Strength BTN Press (110) 12/10/8
(rest 1:30 between rounds)

3 rounds:
No rest between exercises.
Hammer Strength Pullover (180) 12/12/12
Hammer Strength High Row (180) 12/12/12
Hammer Strength DY Row (140) 12/10/8
(rest 1:30 between rounds)

3 rounds:
No rest between exercises.
Cybex Seated Dip (120) 12/10/8
Dumbbell Fly (45) 12/10/8
Hammer Strength Decline Press (180)8 (140)8 (90)8
(rest 1:30 between rounds)

4 rounds:
Hammer Strength Preacher Curl (45)12 (55)10 (65)8 (45)12
Hammer Strength Gripper (90) 30/30/30/30
(rest 1:00 between rounds) 

Band Triceps Pushdown
(red band)100
____________________________________

5 rounds:
7 Deadlift (275)
40yd Sled Push Shuttle (180) 
300m Row
(alternate rounds with a partner) 

60yd Farmers Walk (70)
200m Recovery Jog 
60yd Farmers Walk
200m Recovery Jog 
60yd Farmers Walk