Upper

1)Weighted neutral grip pullups:
3 sets of 3 reps with 35lbs/ 2 sets of 4 reps of wide grip pullups with 15lbs

2a) Dumbbell bench press:
50x7/50x7/45x10/40x12

2b)Barbell row:
105x8-105x8-105x8-95x12

3a) 1 arm dumbbell overhead press:
30x7-30x60-25x8-20x11

3b)weighted decline situp:
15x15-18x12-20x10-20x10

Finisher- Barbell complex:
45lb x 8 reps each
Hang clean
Front squat
OH press
Bentover row
OH squat
Rest 1 min
2x

This was tough!