5/3

A. Back squat, 5x5; rest 2 min


65#, 85#, 95#, 105#, 105#.

B. Weighted back rack step ups, 10 totalx3; rest 1:30 (small box)

65# for all to a 12 inch box. 

+

Bike 50 Cals
50 Wall ball 12# to the 9ft target/rest when form breaks
50 Sit ups

Did this. 
Total time: 11:34.7 

Bike = 5:26.4
Transition walk to wall balls = 17.7
Wall balls = 4:02.2 (I literally suck at these and am so bad)
Sit ups = 1:48.4

+

:15 sec goblet squat hold
:30 sec couch
X2

Did this. 

Arm feels 100% better. It must have been something trapped like you said. You're even a good chiropractor without seeing the patient!