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A.  Dumbbell bench press (keep core tight), 10-12x3; rest 1:30
15# (12), 20# (12), 20# (12). 

B.  Single sided dumbbell rows, 10-12 each armx3; rest :20 sec/rest 1 min
20# (12), 20# (10), 20# (10).

Should I be pulling up or back with these? I was doing a bent over row, but then wasn't sure it was right. 

C.  Side plank, :40 sec per sidex3; rest as needed
Did this. 

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4 Strict chin ups (broken up however)
8 Vups
24 Cal bike
Rest 2 min
X3

Did this. Really struggled with the chin ups. Kept failing them after the first round. In 2nd and 3rd rounds would get first one and then kept failing. In the last round failed so many times after first one just did 10 ring rows. Not sure why they were such a struggle. 
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Foam roll thoracic spine and lats
Banded lat, tricep and trap stretch

Did this.