A. Strict Press; 3 reps x 8 sets @ 85%; rest 3min
B1. Close Grip Bench Press; 6-8 reps x 5 sets; rest 1min
B2. Strict Behind the Neck Pull-up; 8-10 reps x 5 sets; rest 2min
C. Meadows Row; 10 reps x 3 sets; rest 1min bw arms (heavier load than last week)
+
7 Sec Assault Sprint @ 100%
Assault 1:23 easy
x10 sets
+
12 Sec Assault Sprint @ 100%
Assault 1:48 easy
x5 sets
+
20 Sec Assault Sprint @ 100%
3min rest
x3 sets

Results
A. 145#
Failed the last two sets. Strength in my shoulders is just not there. Dropped last two sets to 135# and was easy... 
B1. 155# (7), 165 (6), 160 (6), 160 (6), 160 (6)
I like CGB. Triceps were really having to work here.  
B2. 8reps, 8, 8, 8, 8
These were great. Definitely want more of these. Building those butterfly wings!
C. 50# (external load), 50, 50
Have never done these before. Great exercise! I really want to build a bigger upper back. 
+
156cals
+
101cals
+
45cals

This blew my legs up. Power needs some serious work! Kept watts over 1200 across all sets.