A. Split stance two arm DB strict press;7-9x5; rest 2 min - 95# for 7 reps each set. Used a barbell b/c my buddies gym doesn't have many Db's. Challenging on shoulders. 
B. Weighted pull ups; 2-3x5; rest 2 min - Used 55x3, 55x3, 60x2, 60x2, 60x2. Didn't feel strong here today. C1. Bent over barbell rows; 10-12x4; rest 1 min - Used 95# for 12 reps each set. C2. DB floor press; 10-12x4; rest 1 min - 53#x12, 70x10, 70x10, 70x10.  D1. L-sit; amsap x4; rest 1 min - 40sec, 30, 25, 25. These kick my ass. D2. DB rotational twists on stability ball; 20 reps x4; rest 1 min - Used 20# for each set. 

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10min Assault Max - Skipped. Doesn't have assault bikes. Need to make this up.