Start on any circuit. 
C1: 4 Sets. Rest 1 min after set. 
5X- Pause Pull-ups (3 sec) 
10X- KB Hammer Curl (45/35)

C2: 4 Sets. Rest 1 min after set. 
5X- Pause Inclined Row (55/35’s) 
10X- DB Bicep Curl (25/15’s)

C3: 4 Sets. Rest 1 min after set. 
5X- Pause BB Reverse Grip Row (75/55) 
10X- TRX High Row

C4: 4 Rounds for time. 
10X- TTB 
10 cal- Row