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A.  Strict pull ups, accumulate 12 reps not for time (use a band if you need to)

I got confused here and should have checked. Were they pull ups or chin ups? I did chin ups. I'll check next time. 

I did the first 7 without a band (all singles). And the last 5 with a band (in sets of 2 and then last one set of 1). 

B.  Bench press, 4x4; rest 2 min

55# for all. It's been awhile since I did bench press so just wanted to ease in and make sure I was doing it right. 

C.  Hollow body hold, :15-20 secx4; rest :30 sec

20 seconds each round. No problems.

+

25-15-10
Burpees

Sit ups

Total time: 4:43.2 

+

:20 sec thoracic opener

10 band pull aparts

x3

Did this.