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A. Seated triangle pulley row, 10-12x3; rest 1:30.

55# (10) for all.

B. Standing barbell or EZ bar bicep curls, 8-10x3; rest 1 min.

30# (10).

+

For time:
10 dumbbell shoulder to overhead 10-15# per hand (did 12#)
20 box jumps (16" box)
30 Russian KBS #35-#45 (35#)
40 cal bike

Total time: 7:46.6

+

Lat and tricep stretch