Strength (PD) 1:00:00 
shoes: NB WT10 v2 Minimus Trail W9
5min row (1000m), foam roll, 2x5 wall squat, 2x20m lunge, 3x10 KB swing @ 20#-25#-36#, 2x10 SDs.
work up to heavy OHS (for me, 10x35#, 6x45#, 3x55#, 1x65#)
6x3 OHS @45#
4 rounds of: 4xSLOB squat, 4xSots press (2 air, 2 10#), 20sec AD sprint 500-600W, rest.
the mechanics of the OHS are really difficult for me. need more low core/back and shoulder strength. i had to ditch the bar a few times when my L shoulder wimped out. good thing about PD is that failure is acceptable, expected, and encouraged.
foam rolled the crap out of my calves last night/this morning and seemed to help the L pinkie toe a little bit.