1)Push Press:
110lbs x3/3/3
2)Strict Press:
75lbs x 5/5/5
3)Wide grip pullups
6-5-4-3-2-1
4a)DB bench press:
50x7/50x6/45x10
4b)Wide T-bar row:
50x8/50x8/narrow grip-50x8
5a)Dips:
15x7/15x7/0x8
5b)Seated dumbbell bicep curl:
20x8/20x8/15x12
Finisher:
5 minutes double under amap(as many as possible,rest as needed)=150
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