A. Split stance two arm DB strict press; 10-12x5; rest 2 min - 30# (12reps), 40 (10), 40 (10), 40 (10), 40 (10). Split stance made it feel tough especially with core bracing. Elbow felt great though!
B. Weigthed pull ups; 2-3x4; rest 2 min - 53# (3reps), 53 (3), 53 (3), 55 (2). Felt tough. Hitting sticking spot through middle of pull. Did some weighted lean away pull ups after finishing to work on it. 
C1. Bent over barbell rows; 10-12x3; rest 1 min - 95# (12reps), 95 (12), 105 (10). Did all from the floor. Paused b/t reps and focused on fast/aggressive pulls. 
C2. DB floor press; 10-12x3; rest 1 min - Used 50# for 12 reps each set. Wasn't super heavy. Did reps slow and controlled. Focused on keeping shoulder retraction. 
D1. L-sit; amsap x3; rest 1 min - 35sec, 30, 28. Used a 6" box under feet. Midline felt strong.
Some cramping in quads. 
D2. DB rotational twists on stability ball; 20 reps x3; rest 1 min - Used 20#, 25, 25. Did 20 reps per side. 
+
(based on tolerance)
Assault 30 Seconds @ 350 watts
Assault 30 Seconds @ 400 watts
Assaut 30 Seconds @ 450-475watts
rest 90 seconds
x6 sets - This got tough! Held watts for first 3 sets. Last 30 sec watt increase kicked my ass. Dipped under on the 4th and 5th sets (legs were burning and was holding 425w). Held watts for most of the sets though.