Push - Pull

5 sets of:
6-8 single arm DB-Push Press (pro Arm - work up heavy!)
rest by feel
4-6 (wtd.) chin ups
rest by feel

Accessories

3 sets of:
8-12 DB-Floor press 21x1
8-12 Ring rows
rest 60sec.

Finisher

3 rounds of:
Max push ups (minimum 20 for first set)
je 10-15sec. Y-W-T hold
12 DB-curls