A1. Seated DB Press; 5 reps x 5 sets; rest 60 seconds - Done. Used 45# each set. Felt good! Shoulders feel strong. 
A2. False Grip Ring Pull-ups; 8 reps x 5 sets; rest 60 seconds - Done. This got tough to hold 8. Last set squeezed out 6, broke, then hit the last two. Upper pull strength end. was not feeling super strong lately. 
C. Rope Pull-ups; 5/arm x 5 sets; rest 60 seconds bw sides - Done. These get tough. Like all of the gymnastic strength work lately. Have noticed its a limiter and I rely on dynamic movements. 
D. Staggered Grip (low hand at elbow of high hand) rope hang; 28seconds/arm x 4 sets; rest 1min bw arms - Done. Grip got spicy towards the end. 
+
Seated Hand over Hand Sled Drag 50' AHAP
rest 3min
x8 sets - Used 185# ext load each set. Nasty on the grip. Feel like grip strength and end. is improving.

Did rehab exercises during AM and PM (before training). Did some supplementary scap and arm work today.