A. Ring Support Hold in External Rotation; 25 sec x 5 sets; rest 1min bw sets - Done. Did not go in ext. rotation. Kept a neutral position bc it was causing elbow pain. 
B. Bent Arm Hang from Pull-up Bar; 25 sec x 5 sets; rest 1min - Skipped b/c elbow. 
C. Frog Stand Hold w 1 leg extended; 8-10 sec x 5 sets; rest as needed (arms straight, if possible) - Skipped bc elbow. 
+
(Steve said he will be meeting up with you for this....)
(all at EN2 pace ...130-150 BPM)
25min 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
4+30 DU 
4+30 DU
Used a 45# ext. load for crawl, 70# KB for FC's, 35# kb for WC's (did it bottoms up to keep wrist neutral), and 90# ext. load on sled push. Fun grindy piece. Held 150bpm throughout. Felt slow and was difficult to not push faster.