3 rounds:
No rest between exercises:
Cable Long Row (140) 12/10/10
Nautilus Rowing Torso (50) 15/12/12
T-Bar Row (115) 8/8/8
(alternate rounds with a partner)

3 rounds:
No rest between exercises:
Hammer Strength Chest Press (140) 10/10/8
Polaris Pec Deck (70) 12/10/10
Cybex Seated Dip (100) 10/8/8
(alternate rounds with a partner)

3 rounds:
Hammer Strength Low Row (180) 
Hammer Strength Pullover (180) 12/10/10
Hammer Strength High Row (180) 10/10/10
(alternate rounds with a partner)

3 rounds:
No rest between exercises:
Hammer Strength Front Military Press (140) 8/8/8
Dumbbell Lateral Raise (20) 12/12/10
Hammer Strength Shoulder Press (140) 8/8/4
(alternate rounds with a partner)

Single-Arm Cybex Seated Curl (30) 12/10/8
(rest 2:00)
Single-Arm Cybex Seated Curl (30) 10/8/6
 (rest while other arm works)

Leaning French Press (bwt) 12/10/8
(rest 2:00)
Leaning French Press (bwt) 10/8/6
(rest :20 between sets) 
_______________________________________________________

3 rounds:
20yd Sled Push Shuttle (180)
40yd Sled Push Shuttle 
20yd Sled Push Shuttle 
40yd Sled Push Shuttle 
20yd Sled Push Shuttle 
*follow each round with 300m recovery row
(alternate shuttles with a partner)