Pull-up/Dip Pyramid 
1-2-3-4-5-4-3-2-1(100 reps)
Pull-up 
Dip 
(rest while partner works)
Chin-up 
Dip 
(rest while partner works)
Commando Pull-up Rt
Dip 
(rest while partner works)
Commando Pull-up Lt
Dip 
(rest while partner works)

Hammer Strength Front Pulldown
4x8 (180)

Hammer Strength DY Row 
4x8 (180)

Hammer Strength Low Row
4x8 (180)

Hammer Strength Standing Shrug 
4x8 (270)

Cable Long Row 
(110) 15/12/9/9

Hammer Strength Preacher Curl
6x8 (50)