A. Weighted Strict C2B Pull-up; 1.1.1.1.1 x 6 sets; rest 20; rest 2min
B. Strict Muscle Up x2/ Forward Roll to support x 1/Kipping MU x 3; 7 complexes; rest as needed to ensure completion and crispness
C1. TTB; 15 reps x 5 sets; rest 1min
C2. Negative Tuck Front Lever on Rings; 4 reps x 5 sets; rest 1min 
D. Waiters Carry/Farmers Walk; 30 seconds continuous/arm x 5 sets; rest 1min bw arms 
+
Airdyne 3min @ 85% (push yourself but keep same pace)
rest 30 seconds
x12 sets 
(rest 2min bw sets 4/5 and 9/10) 

Results
A. 25#, 25, 30, 30, 30, 30 
B. Completed  
C1. Completed (all UB)
C2. Completed 
D. 53# for all sets 
+
485 calories 


Weighted strict chest to bar are still a struggle. Using a pronated grip is tough to get full shoulder retraction under load. Focused on mobilizing shoulders and pecs to increase ROM. I think that you are right though, I am definitely lacking low trap strength. 

Gymnastic complex went very well. Was still a challenge, but feel confident with these movements. Been enjoying all of the midline work. Midline strength feels like it is improving. 

Assault bike was grimy! Did it out in the sun to get some Vitamin D before the wedding. Was a bit humid out, so it made breathing difficult. Tried holding 60-66 rpm's. I don't know what I should be aiming for... I tried to hold 40-45 calories each set. It felt like 85% to me. Didn't put me on my back afterwards, but it did make it challenging.