FiveFingers

FiveFingers: Although strange looking, they serve a purpose.
1)
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45# dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.

Coming off the bar or going to ground constitutes termination of a set.

2)
Close Grip Pull-Down + Back Extension Flys
Round 1: 12 reps Pulldown (50%) + 20 Back Extension Flys (20# DBs)
Round 2: 10 reps Pulldown (70%) + 16 Back Extension Flys (20# DBs)
Round 3: 8 reps Pulldown (80%) + 12 Back Extension Flys (20# DBs)
Round 4: 6 reps Pulldown (90%) + 8 Back Extension Flys (20# DBs)
Round 5: 6 reps Pulldown (100%)

3)
Seated Single Arm Row Machine
3 Rounds
Arnold Style 6-7 reps //
rest 15 seconds //
2-3 more reps //
rest 15 seconds //
2-3 more reps

4)
Wide Grip Pulldowns (200#) +
Seated Overhead Back MachineThingy
21-15-9

5)
AB Plank 30 seconds +
10 Sit-ups +
AB Plank 45 seconds +
20 Sit-Ups +
AB Plank 60 seconds +
30 Sit-Ups +
AB Plank 45 seconds +
20 Sit-Ups +
AB Plank 30 Seconds
10 Sit-Ups