A. Ring Support Hold in External Rotation; 25 sec x 4 sets; rest 1min bw sets - Done. Flared up my elbow. 
B. Bent Arm Hang from Pull-up Bar; 25 sec x 4 sets; rest 1min - Skipped b/c elbow. Really painful. 
C. Frog Stand Hold w 1 leg extended; 8-10 sec x 5 sets; rest as needed (arms straight, if possible) - Skipped b/c elbow. Bent arms hurt too. 
+
(all at EN2 pace ...130-150 BPM) 
20min AMRAP: 
30 Sec Reverse Weighted Bear Crawl (dragging sled backwards) 
100' Farmers Carry R ARM
100' Farmers Carry L ARM
30 Sec Sled Push
30 Double Unders 
100' Waiters Carry R ARM 
100' Waiters Carry L ARM 
30 Sec Hollow Hold 
rest 5min 
x2 sets
Done. Held a steady 150 bpm. Had to sub out ghd sit ups (20reps/set) for waiters carry. Trying to be careful of elbow. Gonna talk to my PT and see what he has to say about it.