3x10 Shoulder Dislocate

3x10 Front Raise - 2x25
3x10 Lateral Raise - 2x25
3x10 Reverse Fly - 2x5? - didn't do these

Work to Heavy Bench - 275

5x2 BP - 245

then,

10x10 Seated DB Press @ 2x60# - I used 40's except for sets 6 and 8 - used 50, and 45

Then - 3 rounds - 10 KB 1 arm swings with each arm @ 35#
1 big ass tire flip - ~300lbs
10 GHD situps

Then 2 rounds of conditioning rope - 30s on, ~1 minute in between