Tweetback and tris:

15min step mil as always
cable pullovers 60x30 70x25 90x20 100x20 120x20 100x20
chinups x10/4 (ok these are brutal, did with a long stretch at the bottom and a 2 sec pause and hard squeeze at the top and a very very slow negative)
bent rows 135x25 185x20 225x20 275x15 315x15 365x12
one arm cable rows 30x20 45x20 60x15/2
bent cable rows with rope 60x20 80x20 100x20 (polished off with these)
v bar pressdowns 80x30 90x35 100x40 120x20 140x20
reverse one arm pressdowns 40x20 50x20 60x15 70x12
one arm overhead db extensions 20x20 30x20 40x15 35x15 30x20

that was it. picked up my new training partner for my run into the spring shows today. going to be a hell of a good run. i got a good feeling about this one