A. Negative vertical body levers; accumulate 22 slow controlled reps not for time - Done. Kept tension through core and slow tempo. 
B. Chinese Planks; 20 sec x 4 sets; rest as needed - Done. Did planks supine and prone. 
C. Single Arm False Grip Passive Hang w/ breathing; 30 sec x3, rest as needed - Can't keep false grip. Used a full grip. This is really challenging for me. 
+
30min AMRAP: 
Row 500m 
45 Sec Arch Body Hold 
15 Cal Arms Only Assault 
45 Sec Bent Knee Hold 

Completed 4 rounds + 8 calories. Stayed moving and maintained a pace. Breathing felt good.