10/19

 A.  Strict chin ups, 1.1x6; rest :30 sec/rest 2 min
Did this. Struggled a bit towards the end. 

 B1.  Seated  single sided strict dumbbell press, 6-8x4; rest :10 between sides/rest 1 min

 B2.  Single  sided dumbbell upright rows, 8x4; rest :10 sec/rest 1 min

Did this 8 each time for single sided strict dumbbell press and 8 each side for rows. Used 15# weight for both.

:10 sec ring or matador static hold

10 Ring rows

8 Hanging knee raises (send video of a few reps in your warm up)

2 min max meter row

rest 2 min

x3

Did this. 

Rows

Round 1: 457

Round 2: 458

Round 3: 463

Did the stretches.

My right lat is spasming. Hopefully gone by tomorrow. :)