AM

A. Bench press clusters; 1.1.1x5; rest 20 sec/rest 3 min (heavier by 5# this week) - 195#, 205, 205, 210, 215. Left shoulder was feeling achy today. Weight was feeling heavier than usual. 
B. Bent over wide grip barbell rows; 6-8x5; rest 2 min - 135# x8 for all sets. C1. Strict Muscle Ups; 5 reps x 5 sets; rest 1min - Broke it up 3/2 for all sets. 
C2. Deficit Strict HSPUs (8-10"); 8 reps x 5 sets; rest 2min - Only did 4 sets. Broke up all of my sets more than I should of. Used a 6" deficit. Shoulder and elbow were achy today. Was having a difficult time getting through sets. D. Front Tuck Lever; 16-18 sec x 4 sets; rest 90 seconds bw sets - Done, felt it in elbow. Need to work more lat activation.+
Row 1k @ 3:45 total pace
12 UB TTB
40 Double Unders
rest 60 Seconds
Assault 3min @ 325 watts
12 UB TTB
15 Box Jumps @ 20"
rest 3min
x3 total sets - Completed all pieces under 10 min. Was gassed out for some reason last set of row. Fell off total pace. 
PM
A1. 1 Arm Hang Rotations; 10 reps/side x 4 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhOGRiN1ZxeEVFNVBJWW1lcFlkajR6U3d0dzg4
A2. Active Half Pistol Hold; 25 sec/leg x 4 sets (work on deep hold with upright chest) (ask for video, I made one but am uploading it)
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 4 sets; rest as needed https://www.youtube.com/watch?v=RqRPvQDoWXg
B2. Plate Squat Flow - 3 reps x 4 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
B3. Shoulder extension pails/rails; 1 min + 10 sec isometric in both
directiosn x4; rest 1 min