Warmup: 20 burpees
Shoulder stretch and flexibility progressions with overhead squat and pvc
i.e., 3-5 pvc overhead squats for form, move hands closer together, another 3-5 ohs, until after about 20 squats your hands are together as you ohs.
I'd rather have had someone watching me, giving me pointers, but it does stretch out your shoulders nicely doing this.
Shoulder Press 5x5x85
Felt very strong really, all went up without a hitch.