A. L-Sit Hold; 30 seconds x 4 sets; rest 1min bw efforts - Completed. These get tough. My hips do not stay in flexion. 
B. Planche Leans; 30 seconds x 4 sets; rest 1min bw efforts - Done. Felt good on wrists and elbow. Been doing more wrist mobility and elbow pain is slowly gone away. 
B1. FLR Hold on Rings; 30 sec x 4 sets; rest 40 seconds
B2. Ring Row @ 41x2; 12 reps x 4 sets; rest 1min - Done. Felt good during elbow flexion. 
C1. Supine Leg Whip; 10 reps/leg x 3 sets; rest 1min
C2. Arch body complexes; 5 reps x3; rest 1 min (opposite arm/leg lift, other arm/leg lift, upper lift only, lower lift only, superman hold 10 sec = 1 rep) - Done. Getting better at stabilizing leg whip. 
+
Row 400m
rest 3min
x7 sets (base each on feel)
*Each 100m increase your pace speed to a tough 100m. (send over pacing splits afterwards, if possible)

Done. Had some stiffness in knee later at home. This was after a couple hours of sitting. Gonna did some mobility before bed.