Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x5
205x5
215x5
215x4

For time
205 Bench Press - 16 reps
40 Chinups
Time: 11:26

Cable Row
160x8
180x8
180x6

Pallof Press (bar)
27.5x10
32.5x10
32.5x10

Cable Reverse Fly - 3x2....6

I bet I could have gotten 5 reps on the final set at 215, however I was alone and didn't have the safeties in place.  The timed portion was done before broken in 8 rounds, this time done straight which is harder, felt good though.