MQOD:
The only easy day was yesterday.

Morning:
5 rounds;
10 pull-ups
10 barbell bent rows
10 barbell upright rows
10 barbell shoulder press
10(each arm) renegade rows

Afternoon:
Biceps curls, 8 sets
Alternate dumb bell curls, 4 sets

Shrugs (heavy) + 1 arm dumb bell rows, 5 sets