A. L-Sit Hold; 20 seconds x 4 sets; rest 1min bw efforts
B. Planche Leans; 20 seconds x 4 sets; rest 1min bw efforts
C1. FLR Hold on Rings; 20 sec x 4 sets; rest 40 seconds
C2. Ring Row @ 41x2; 8 reps x 4 sets; rest 1min
D1. Single Arm DB Bench Press; 8-10 reps/arm x 3 sets; rest 1min
D2. Single Arm DB Row; 8-10 reps/arm x 3 sets; rest 2min 
+
Row 1k @ 1:53/500m pace
rest 30 seconds
x6 sets
(rest 3min bw sets 3-4)

Skipped training today. Want my elbow to get some rest. Had some stiffness and pain when waking up. Really want to maintain my training, but I know I need to really take care of my body. I am hoping some rest will do the trick.