Used rehab routine for majority of warm up and added some shoulder mobility/activation drills. 

A. Single Arm Db Straddle Z Press; 5-6 reps x 5 sets; rest 60 seconds bw arms - Used 45# (6 reps), 45 (6), 50 (5), 50 (5), 50 (5). Feeling strong OH. Bracing is improving in strict movements. 
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5 Rounds for Time:
1 Legless RC
12 S HSPUs
12 C2B Pull-ups
8:10. Took a little longer than I wanted. Was gunning for sub 6min. Limiter was LRC. Upper pull got fatigued. Had to take longer transition time each set. Went UB for first three sets of ctb and hspu then broke to see if I could get into next round quicker. Body feels good getting into it, but see what I need to work on going foreword. 
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(based on tolerance)
Assault 30 Seconds @ 300 watts
Assault 30 Seconds @ 375 watts
Assaut 30 Seconds @ 425watts
rest 90 seconds
x6 sets - Pace was tolerable. Was challenging to hold. Legs endurance was limiter.