A. Ring Tick Tocks; 3 reps x 6 sets; rest 2min (pull to inverted, back tuck lever, front tuck lever = 1 rep) - Done. This was fun! First time giving these a try. 
B. Tuck Planche Holds; 10 sec x 4 sets; rest as needed - Done. 
+
Assault Bike 20 Sec @ 100% 
rest 3min 
x10 sets 
Held 1000-1200 watts each set. This crushed my soul! Legs felt like jelly. 

Did full body CAR's for a few reps and  PAILS/RAILS on hip today too!