Upper Body

Bench Press
warmup
135x5
135x2
work sets
185x5
205x5
215x5
215x5

For time
40 Landmine Presses - 45 (40 per arm, broken as needed)
40 Wide Grip Pullups
Time: 9:45

Single Arm Cable Row
52.5x8
62.5x8
62.5x8

Ab Rollouts - 3x10

DB External Rotations - 12.5sx12, 15sx12, 12

Wanted to prove I could do that 215 for 5 reps on the last set when the safeties were in place, it wasn't actually that bad.  Good workout!