A. Push Press; 5x5; rest 2min (base weight off how hip feels) 
B1. Weighted Strict C2B Pull-up; 2 reps x 6 sets; rest 30 seconds 
B2. Strict Muscle-up; 3 reps x 6 sets; rest 30 seconds 
B3. Kipping Muscle Up; 5 reps x 6 sets; rest 3:30
+
Airdyne 5min @ 90%
rest 1min 
x4 sets
(rest 3min bw sets 2/3)

Results
A. 195#, 195, 200, 205, 215 x3
B1. 25#, 30, 30, 35, 35, 35
B2. Completed 
B3. Completed 
+
1. 76 cals, 75, 73, 72

Hip was feeling good during the push presses. Emphasized ankle and hip mobility prior to training session! Lots of voodoo band mobility. So far, its been the best tool for my ankle! Focused on basing weight off of my hip. Should of been able to do 215#, but strength is slowly coming back since I haven't done this movement in a while. I think the best I have done for a set of five is 225#. 

Weighted strict CTB pull ups were feeling better today. Added in some trap-3 exercised during my warm up. I think that helped out a lot. Is there anything I could do to improve low traps strength? 

Assault bike piece wasn't too bad. Blew up my quads after the first set. OUCH! I thought it was worse than the 10 minute tester. Wanted to hold 80 cals each set. Not too far off, but feel like I can improve over time. What should I be trying to reach? Been trying to find the best seat height to avoid too much hip flexion. Focused on keeping constant pressure in the pedals and driving hard through the legs. Definitely feeling more and more confident on the bike.