A. Split Jerk; 8 singles @ 88%; rest 2min - 285#. Missed one rep. Caught it weird in the split and bailed out. 
B. Bench Press; 5x5; rest 3min - 155#,175, 175, 175, 185. I am terrible at bench haha. Working on setting my upper back flatter into the bench during set up. 
C. Banded HSPUs; 5 UB reps x 10 sets; rest as needed - Used 30# of tension. Shoulders were smoked after bench. 
D1. Bar Muscle Ups; 12 UB x 3 sets; rest 1min
D2. Strict HSPUs; 18 UB x 3 sets; rest 2min
Done. Couldn't complete last set of hspu's UB. Broke 15 and 3 reps. 
+
3 Sets:
3min Assault @ 375 watts
2min Assault @ 450 watts
1min Assault @ 500 watts
rest 4min actively
Wattage was too difficult to hold. My legs are fried today. No power in them. Just tried to increase wattage each interval.