12/6

 A.  Deadlift 5x5; rest 1:30 (increase 5# from last session)

Did these at 70#.  5x5 rest 1:30. No problems with shoulder or anything. Felt a bit awkward like I wasn't doing them completely right so sent a video to your phone. 

B.  Bulgarian split squat (increase weight if possible), 5 each legx3; rest 1:30min between sets 

Did these with a 26# KB.  5 each leg x 3, rest 1:30.  No problems. Have definitely noticed this getting stronger over cycle. 

+

 Row 500 m

 AD 50 cals

 100 singles

 rest 3 min

 x2

Did this. 

Round 1: 9:52 

Round 2: 9:39

Limited by assault bike on the second one, but then made up time on the jump rope.  

Felt good today.