1. Bent Knee Hollow Hold; 40 seconds x 4 sets; rest 30 seconds Done - Done. 
A2. Ring Dips; 20 for time x 4 sets; rest 30 seconds - 18sec, 18, 19, 20. All sets UB. 
A3. TTB; 25 for time x 4 sets; rest 30 seconds - 35sec, 54, 46, 69.   
A4. Push-ups; 40 for time x 4 sets; rest 3min - 48sec, 69, 100, 112. 
Chest/ant. delts and core got wooped. Limiter was fatigue pressing. No elbow pain hanging or bending. 
+
(new paces, see if you can hit these!)
Assault Bike 30 Seconds @ 350 watts
Assault Bike 30 Seconds @ 450 watts
Assault Bike 30 Seconds @ 600 watts
Assault Bike 3min @ easy pace
x6 sets

Not gonna lie I hate these intervals. It is a solid grind fest for me. The last leg of the interval blows my legs up. Just can't hang on. Feels like my legs have no gas left to drive. All I had in me today was 350watts, 450, 500.