My deepest apologies for the delayed postings. It won't happen again. – Joe
A1) 3 sets of 10 – supinated grip scap PU
A2) 3 sets of 10 regular grip scap PU
B) 3 attempts max weighted pullup
5 supersets
C1) 3 weighted pullup @ 80% of today's max
C2) 3 weighted dips at same weight
D) Accumulate 80 medball weighted abmat situps