Warmup: Pullups, sovaldi light deadlifts, check
light military press
Workout:
Bench Press (4 sets, failing at 5-10 reps)
Three rounds of:
7 x weighted pullups (35 lbs)
10 x push press (95 lbs)
10 x deadlifts (Nate & Kostas: 225 lbs, Shay: 205 lbs)
rest as needed