Used as warm up:
A1. Feet elevated back bridge hold; 25 seconds x5; rest 40 sec - Used a 12" box. Elbow felt good. 
A2. Standing band (or crossover symmetry) straight arm lat pull downs with retraction; 17 reps w/ 2 sec hold at end range x5; rest 2 min - Used a 50# band tension. Lats felt engaged. 

A. Split stance two arm DB strict press; 5-6x5; rest 2 min - 40# (6reps), 40 (6), 40 (6), 45 (6), 45 (5). 
B. Weigthed pull ups; 2-3x6; rest 2 min - 55# (3 reps), 60 (2), 65 (2), 70 (2), 70 (2). Didn't feel super strong. 
C1. Bent over barbell rows; 10-12x5; rest 1 min - 115# for 10 reps each set. 
C2. DB floor press; 10-12x5; rest 1 min - 50# for 12 reps each set. 
D. L-Sit; accumulate 3min AFAP - Took about 10 min. Used 6" box under feet. 
+
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):
15 Cal Row
15 Heavy KB Swings
15 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

2:50, 3:00, 2:40, 2:45. Better than last time!