NOVEMBER 29th-DECEMBER 5th

Monday
Front squats
3,3,3,1,1,1,1
(185lbs, 185, 185, 255PR)
2x20 pistols to 18" box
2x10 overhead lunge @95lbs
2x15 GHD sit ups
2x10 ab wheel rollouts to wall
Tuesday
4 rounds for time
20 pull ups
30 push ups
40 squats
50 double unders
(28:34)
Wednesday
6x 200m run, one every 2 minutes
50 sandbag get ups @80lbs for time (8:55)
Thursday
Mobility work 45 minutes
Friday
Shoulder press
3,3,3,1,1,1,1
(95lbs, 95, 95, 155old PR)
Stopped due to shoulder pain
2x10 bar dips
2x15 bench press @2x 45lb dumbbells
2x30 GHD russian twist @10lb
2x10 GHD hip/back extensions
Max burpees in 2 minutes 30 seconds (51)
Saturday
1 hour run (road) @easy pace
Sunday
Mobility work 30 minutes

I'll be unable to continue with max effort shoulder press, because the pain in my right shoulder that I thought was gone returned with the 155 press. I won't change my plan, I'll just do bodyweight upper body work on Fridays instead. Hopefully the higher rep work will keep things loose and aid recovery and healing.
Speaking of shoulder health, here's a great article on the sumo deadlift high pull I ran across on the Whole 9 site.
Here's another gem from Whole 9 while I'm at it.
I'm pleased with how this program panned out over the last week, and the idea of meeting the warm days of spring in top shape is really exciting.
Starting next week I'll be returning (in a very small way) to grappling training. SLC Crossfit now has wrestling mats and we'll have a casual, open mat session every Saturday. There is no other form of training or exercising more demanding than this, and just the thought of returning to it gives me butterflies. In a good way.