A1. Bent Knee Hollow Hold; 30 seconds x 4 sets; rest 30 seconds - Done. Midline felt good.
A2. Ring Dips; 15 for time x 4 sets; rest 30 seconds - 15sec, 15, 16, 16.
A3. TTB; 20 for time x 4 sets; rest 30 seconds - 25sec, 25, 25, 33. Three sets were UB. 
A4. Push-ups; 30 for time x 4 sets; rest 3min - 33sec, 35, 64, 65. Pecs and ant. delts were feeling it!
+
Assault Bike 30 Seconds @ 400 watts
Assault Bike 30 Seconds @ 500 watts
Assault Bike 30 Seconds @ 800 watts
Assault Bike 3min @ easy pace
x5 sets

I got worked on this. Couldn't hold wattage. Went 350watts, 400+, and 500+ for last four sets. Quads were sore today.