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A.  Tricep rope pull down, 6-8x4; rest 1:30

   Did this with the bands on the rig single sided... 

B.  Seated row, 8-10x3; rest 1:30

   Did this with barbell row (not sure if that was a good sub).  3 rounds of 10. 

C.  Seated alternating bicep curls, 12 altx3; rest 1:30

   Did this. 3 rounds of 12 with 15# DBs
+

2 rounds:
250 jump rope singles
10 dumbbell bench press
15 lemon squeezers

Did this. Used 15# DBs for the bench. Felt good. 

5:43.2