Your workout for today is:

A) Four sets of:
Seated Double KB Overhead Press x 10-12 reps @ 2011
Rest 45-60 seconds
Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps @ 2011
Rest 45-60 seconds

B) 4 rounds of:
15/15 T Pots (32/24)

C) AMRAP8
5 burpees
5 push ups
10 burpees
5 push ups
15 burpees
5 push ups
...keep adding 5 burpees
Your score is total burpees
 

D) Bonus: 100 Alternating Lunges