A. Seated Arnold Press; 5-7 reps x 4 sets; rest 2min 
C1. Muscle Up; 12 for time x 3 sets; rest 1min
C2. Kipping HSPUs; 24 for time x 3 sets; rest 3min 
D. Strict Weighted Pull-up; 2-3 reps x 5 sets; rest 2min 
+
Assault 10 Sec @ 100% 
Assault easy for 50 sec
x10 sets 
+
Sled Push 10 Sec @ 100% 
rest 50 sec 
x10 sets

Results
A. 50# (7) across sets 
Would of gone heavier, but the next heaviest set of Db's we have are 75#. Couldn't do that much weight so I kept each set controlled and slow. 
B1. 40sec, 40, 55
B2. 25sec, 25, 25
Great gymnastic piece! Did 2 sets muscle ups Ub and all set of hasp's Ub. Broke on last set because blister from the other day ripped open. How do you prevent rings from swinging?
C. 60# (2) across all sets  
+
130 cals
1071-1200watts 
160-172 bpm 
Been wearing Hr monitor in most workouts usually. Is it ok to use it as a pacing guide? Today I wore it to warm up on bike (about 150 bpm) and to see where my Hr was during lactic sprints. Quads had lots of lactic build up post workout, so flushed out on bike for 10min. 
+
90# ext load
This was great! Quads were feeling it. Was pushing sled about 30m each set (on turf). Really had to grind this one out.