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A.  Single sided dumbbell bench press, 5 each armx3; rest as needed (light weight)

Did this. No problems. Surprisingly both arms felt about the same strength.  

3 rounds of 5 each arm. 

10#, 12#, 15# 

B.  Bent over supinated barbell rows@3131 tempo (send video), 4-5x4; rest 2 min

Did this. Sent video. 

4 rounds of 5. 

35#, 45#, 55#, 55#

No problems. 

+

3 RFT:

AD 50 Cals

10 Barbell pull ups (this is the one that is like a ring row but you do it with a barbell in the rack)

50 Single unders

Did this. Quads were tired on bike. Also 50 Cals on the Assault bike is not messing around. However, once this workout was over I was glad I did it. :-) 

Total time: 21:12
Took splits on my watch for each round
Round 1: 6:39.2
Round 2: 7:17.9
Round 3: 7:15.3