1) Bench Press (3, 3, 3, 3, 3)

Record Heaviest 3. Make sure all sets are heavy enough to be considered work sets, not warmup. Rest approx 2 min bt sets.

2) Chin ups/Pull overs

3 Rounds:
Max rep set of strict chin ups
20 db pullovers (https://www.youtube.com/watch?v=Ydpy886udzo)

3) DB Hammer Curls

4 sets: 15/15, 12/12, 10/10, 10/10

Try for heavier weights with each set. Rest 90 sec bt sets. Do 3 sets if low on time.