A. Weighted Strict C2B Pull-up; 1.1.1.1.1 x 5 sets; rest 20; rest 2min
B. Strict Muscle Up x1/ Forward Roll to support x 1/Kipping MU x 3; 5 complex; rest as needed to ensure completion and crispness
C1. TTB; 15 reps x 4 sets; rest 1min
C2. Negative Tuck Front Lever on Rings; 3 reps x 4 sets; rest 1min 
D. Waiters Carry/Farmers Walk; 30 seconds continuous/arm x 4 sets; rest 1min bw arms 
+
Airdyne 3min @ 85% (push yourself but keep same pace)
rest 30 seconds
x10 sets 
(rest 3min bw sets 5/6) 

Results
A. 30#, 35, 30, 30
B. Completed
C1. Completed (all UB)
C2. Completed 
D. 44#, 53, 53, 53, 53
+
443 calories

Had a difficult time making contact with weighted CTB pull ups. Used a pronated-grip each set. Felt like I was not getting enough shoulder retraction. Weight didn't feel heavy, must be lacking ROM or something. My guess is that I have gotten used to using a supinated-grip and I was lacking strength pronated.

The gymnastics complex was my favorite part of today's session. I have never actually done a gymnastic complex before, so this was new for me. Took me a couple practice attempts to get the hang of it, but didn't take long.

Assault bike piece was brutal! Legs were lit up. Felt good recovering during the 30 seconds. Kept a pace of 63-66 RPM's. I tried to average 45 calories every 3 minutes. Was aiming for a total of 450 calories. Pace felt solid till the last couple sets. Last couple sets took it out of me and fell back a bit.