3/16

A. Strict kneeling barbell pull ups, 3-4 unbroken x 4, rest 2 minutes (send video).

Did this. 4 each round.

B. Standing alternating bicep curls, 14 total (7 per arm) x 3, rest 1:30.

Did this all with 15# dumbbells.

4 sets:
10 ring rows
8 GHD sit ups
2 minutes max assault at 80% perceived effort
Rest 2 minutes

Round 1: 20.6 cal
Round 2: 21.2 cal
Round 3: 21.0 cal
Round 4: 21.7 cal

Wasn't sure what you wanted, but figured the cals was the most important thing. Did everything else as listed.

C. Elbow on knee ext rotation 10 x 3, rest 1 minute.

Did one round without weight to make sure I had the movement down. Then did the 3 rounds with a 5# weight really focusing on movement.

Rolled out back and legs.