A. Muscle Ups; 3 on the minute for 10minutes (report back on how these feel) - Felt great! Was a good tester w/ dynamic work. No elbow pain. Did a lot of wrist, shoulder and upper back mobility/activation prior. 
+
4 Rounds:
12 Chest to Bar Pull-ups
12 S HSPUs
12 TTB
12 Cal Assault Bike
8:26. This was fun getting back into sports related activity. Felt like I pushed it, but probably had more in me. Breathing and movement economy felt good. No knee or elbow pain.  
+
1 hour of movement work - Did a mixture of rehab exercises and midline strength and endurance. Some slow cyclical work on assault.