A1. Feet elevated back bridge hold; 25 secodns x4; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 17 reps w/ 2 sec hold at end range x4; rest 2 min
B1. FLR on rings in full external rotation; 30 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 30 secodns x4; rest 2 min
+
4 Sets:
Assault Bike 2min with an ascending build up every 20 seconds as follows:
250 watts. 275 watts. 300 watts. 325 watts. 350 watts. 375 watts
Then, for Time (at 85-90% effort):
14 Cal Row
14 Heavy KB Swings
14 Cal Assault Bike
rest 4min bw each set
*Note: each set the order of the implement will change after the build up as follows:
Set 2 = Swings, Row, Bike
Set 3 = Bike, Row, Swings
Set 4 = Swings Bike, Row 

Skipped