Conditioning:
10 Minutes:
Even Minutes - 100 Single Jump Ropes
Odd Minutes - Rest

then
4 Minutes
75 Jumping Lunges
AMRAP Wall Climbs in remaining time

Strength:
Deadlift 1 - 1 - 1 - 1 - 1
225 - 255 - 275 - 295 - 305(PR)

So figured this was a good workout to come back and test the shoulder, did the wall climbs but stopped before going parallel. The jumping lunges got real fun about way through.  Shoulder is still not 100% but it's getting there.

As for the strength I know that doing the same thing two days in a row is not smart but I was convinced that 315 was going up.  The problem was the lower back was tight and everything felt a little harder then yesterday.  Still I"ll take by 2# PR.  I'll also be taking some time off from trying a one rep max again.