Bench Press
5x (185-205-225-245-225-205-185)

12-10-8
Cable Long Row (140)
Hammer Strength Decline Press (140)
(rest :30 between rounds) 

3 rounds:
No rest between exercises.
12 Hammer Strength High Row (180)
12 Hammer Strength Standing Shrug (180) 
10 Hammer Strength DY Row (180)
10 Hammer Strength Standing Shrug (180) 
8 Hammer Strength Low Row (140)
8 Hammer Strength Standing Shrug (180) 
(rest 2:00 between rounds)