Lift

6 wide grip pullups
Bench press: 6 at 45, 8 at (85, 85, 95, 95), 4 at 115lb
High pulls: 8 at (55, 75, 75lb)
Overhead squats: 4 at 55, 4 at 65lb
Internal and external shoulder rotations (2x15 each at 7.5lb)

I also did some crunches and incline crunches, both with a medicine ball, and side plank holds.