Tuesday

A1. Single Arm DB Bench Press @ 30X1, 5 x 6-8, rest 90 sec

A2. Tuck Front Lever Ring Pull-Ups, 5 x 6-8, rest 90 sec

B1. Archer Push Ups on Rings, 4 x 12/arm, rest as needed b/w arms + 60 sec

B2. Archer Pull-Ups on Rings, 4 x 6-8/arm, rest as needed b/w arms + 60 sec

+

12 sets

45 sec Bike @ 90% aerobic, rest 15 sec

A1. 80#. All sets of 8. 
A2. All sets of 8
B1. Done
B2. All sets of six. I find it easier to pull up with my left and extend my right than going the other way. 

Bike. Done.