Primal fitness workout 2 LHT

Warm up:- spealler, 5 wallballs

Wall push ups (using PU bars) x 30 mostly narrow and a few wide towards the end
2 leg chair assisted pull ups x 20
Pole squat x 50
Elevated jack knife press @ pin 5 x 10 full depth - 10 top of head to bar
Forearm/knee plankx 90 secs hold
Forearm/knee side plank x 28 sec hold each side - Target was 45 secs

Wall push ups (using PU bars)x 10 narrow, 3 wide, felt too high and just weird so changed to..
Push ups on bar at pin 5 x 10
2 leg chair assisted pull ups x 20
Pole squat x 50
Elevated jack knife press @ pin 5 x 3 just feels odd after a normal OHP so I changed to..
Overhead press @ 7kg x 20
Forearm/knee plank x 60 secs hold - Target was 90 secs hold
Forearm/knee side plank x 23 sec hold each side - Target was 45 secs

Shoulder felt much stronger today, no real achyness felt. I wasn't stupid with it thankfully but pushed to fatigue.
I'm missing deadlifting so I think I will add in a wod again for some variety now shoulder feels better, don't want to loose too much strength.

stretch and foam roller