These days are always kind of fun for me because I always keep the weight relatively light, but make it hard in other ways. These are the days to get creative to torture yourself and really get that burn rolling.
A. Light DB Flat Bench
4x10 w/ 80lb DBs 3 Second Eccentric
B. OHP
120 5x12
C. Dips w/ 2 Chains around neck (36lbs)
6x10
D. Machine Rows
6x8