A. Shoulder Press; 3 reps x 10 sets @ 80% 1RM; rest2min
B1. Legless Rope Climbs; 3 reps AFAP x 4 sets; rest 20 seconds 
B2. Strict Deficit HSPUs (5"); 10 reps x 4 sets; rest 20 seconds 
B3. HandStand Walk; 50' AFAP x 4 sets; rest 3min 
C. Hand over hand seated rope pull/sled drag; 45 seconds continuous hand
over hand pulling; rest 2min x6 sets
+
12-9-6
CTB pull ups
airdyne calories
rest 90 seconds
x3 sets 

Results 
A. 135# 
B. 20-60s 
C. Completed 
D. Unbroken each set 
C. 90# ext load
+
2:20, 2:29, 2:33

Shoulders were feeling good today. Strict press load and volume was manageable. Didn't seem to have trouble completing each set. Focused on tight bar path and rebounding off of the shoulders. 

Enjoyed the gymnastics piece! First two sets of legless rope climbs were pretty quick, 20-30 seconds. Last two rounds I began to slow down, about 40-60 seconds to complete reps. Went unbroken for the first set of strict HSPU and then broke 6/4 for the last three sets. Was trying to go unbroken, but HS walk really fatigued my shoulders. Went unbroken each set for the HS walks though! 

Seated sled pull was fun! I have never done these seated before. I enjoyed the challenge and trying something new. My grip strength endurance sucks, so this was a great movement for me. Could of gone a little heavier, but did know how to gage it since it was my first time. 

Went unbroken on all of the CTB pull ups. Focused on driving hard with the legs on the assault bike to preserve upper body pull.  No hip or knee pain during training today!