A1. Seated DB Z Press; 8 reps x 4 sets; rest 60 seconds - Done. Used 40# each set. I feel like I use more of my core while pressing. 
A2. False Grip Ring Pull-ups; 6 reps x 4 sets; rest 60 seconds - Done. Vertical pulling strength feels week, but good new is my elbow was not feeling any pain during this. 
B. Staggered Grip (low hand at elbow of high hand) rope hang; 20 seconds/arm x 4 sets; rest 1min bw arms
C. Seated KB Straddle Press; 6 reps/side x 4 sets; rest 2min - Done. Used 45# each set. Adductors are always tight. 
+
Easy Row (base on how you feel and how much you'd like to do) 
Did a 20 min easy row. Propped my leg up on a slide board. Completed about 4,000m. Felt good to move around and sweat it out.