A. Single Arm DB Shoulder Press; 5-6 reps x 5 sets; rest 1min bw sides - 45# (8reps), 50 (8), 50 (8), 50 (8), 50 (8). Focused on tight core and legs. 
B. Single Arm DB Rows; 5-6 reps x 5 sets; rest 1min - 50 (8), 75 (8), 75 (8), 75 (8), 75 (8). Had fun w/ with. Flash back to the globo gym days. 
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10 Rounds for Time 
1 Legless Rope Climbs 
10 UB K HSPUs 
3 Strict Muscle Ups 
10 UB TTB 
5 UB Muscle Ups 
1:59, 2:02, 2:35, 2:38, 3:00, 3:00, 3:00, 3:00, 3:27, 3:30. Anterior shoulder was tight. Made strict mu's tough.  Trying to used regional standards, failed a couple reps. Stayed ub on ttb and hspu's. Much harder than I anticipated. 
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20min Cyclical EN3 work (you can choose the implements)
Maintained 160-170 bpm on assault. Focused on breathing mechanics.