Wt Pull-up/Wt Dip Pyramid 
2-3-4-3-2
Wt Pull-up (45lbs)
Wt Dip (45lbs)
 (rest while partner works)
Wt Chin-up (45lbs)
Wt Dip (45lbs)
 (rest while partner works)
Wt Commando Pull-up Rt (45lbs)
Wt Dip (45lbs)
 (rest while partner works)
Wt Commando Pull-up Lt (45lbs)
Wt Dip (45lbs)
 (rest while partner works)

3 rounds:
No rest between exercises.
8 Hammer Strength Super Incline (140)
8 Single-Arm Hammer Strength Low Row (230)
(rest :30 between rounds)

Nautilus Plate Load Pullover 
3x8 (150)
(rest 1:00 between rounds)

Single-Arm Hammer Strength Row 
3x8 (270)
(rest 1:00 between rounds) 

3 rounds:
No rest between exercises.
Single-Arm Nautilus Multi-Biceps (120)8/8 (100)10
Single-Arm Nautilus Multi-Triceps (120)8/8 (100)10
(no rest between rounds)