Push-Pull

HSPU 10/7+3
Chin ups 12+3/8+4+3

Pushups 30/20
Sq. Cable Rows (100 pounds) 30/20

Posterior Chain/Legs

Single Leg Box Squats (low box-below parallel) 2x12ea.

5 rounds:

-10 OH Squats (45 pounds)
-20 KB Swings (53 pounds)
-90sec rest

Pull

KB TGU 2x6+6 (44 pounds)
Chins 15/10+5

KB Bent Row 2x15ea (44 pounds)
Tabeletop 1min. x 2 sets

Push

HSPU 2 x 8 reps
1-arm Pushup negatives (feet wide/incline bench) 2x10ea.
1-arm plank 2 x 30sec each side
100 pushups (1min. rest between sets)
30-15-10-10-10-10-10-5

Pull

One-arm assisted Negative Chins (neutral grip) 8 each side
Pullups (pronated) 10 reps @ BW
Chins (Neutral) 8 reps @ BW
Chins (Supinated) 6 reps/4 reps @ BW
KB 1-arm Bent Row 16kg. x 15ea. x 3 sets

Pushups!

1-arm Pushup (Incline)
2x10ea (used a little assist last few reps....weaker on left)

100 regular pushups
(30-25-15-15-15)

Legs!

Stair Jumps 3 rounds x 6 reps
Pistols (assisted butt-to-ankles) 2x10 reps
Russian Leans 2x5 reps
Hindu squats 2 x 50 reps
KB Swings (1-arm hand to hand) 2 x 50alt. (16kg)