Warmup
For Time:
500M Row @ 90-100% RPE
3 Rounds of Cindy

7:09 or something awful like that... started the row a few seconds behind every one else.

Strength/skill
Clean and Jerk (Full Squat/Split Jerk)- 5 Minutes WU To 80% of 7/1/13
1 Rep Every 45 Seconds For a Total of 12 Reps @ 80%

Worked at 55# (I think). Felt OK, maybe could have gone heavier?

Conditioning
10 Minutes AMRAP of:
2 Bar Muscle Up
4 HSPU
6 Thruster (95/65)

5 rds + 2 + 4
Used kids bar for MU, box + knees for HSPU, 45# on thruster (was light)

Extra Credit
5-10 Minutes of:
Front Lever Practice

WOW I suck at this. Really need to practice doing EVERYTHING that requires any type of inversion in CF.