bb bulgarian split squat

Strength
3 Rounds of:
Barbell Deadlift x8
Weighted Push Up x8
Hanging Leg Raise/Knee Tuck x16

then 3 rounds of:
Barbell Bulgarian Split Squat x8/leg
Single Arm DB Bent Over Row x8/arm
Supermans x16

Don't rush through the rounds. Take your time and rest approx 1min after each round

Rest day, total workouts of the week 11 h, x 6
Deload week

Metcon: -
Aer: ma, ke, pe - 2 h.
Squat: 1555 kg
BB: to

GS:
Pull up -
TTB - 20
CTB - 25
HSPU - 40

MU - ti, to - 34
BMU - ke - 12
Bfly - 85
Bfly CTB - to
HSW - 30 m.

5-10 rounds of:
1 min Chest-to-bar
1 min Box over jump
1 min Burpees over the bar
1 min rest
Aim for 12-15+ reps per movement

In 60 seconds complete:
10 bar facing burpees
ME Power snatch 50/35 kg.

Score is number of snatches

Ring Dips
Renegade Row (53)
Pistols (Tire)
5 X 5

60w/30r x 5 rounds
KB Snatches (switch 30 second mark)
Burpees (Did box jumps because the open WOD #1 on Saturday)

2reps of Chin up 5min every 30second.

Rowing
Sit-throughs
Deadlifts
Seated Press (on ball)
Grasshoppers
Overhead box steps (w/ plate)

"Tabata" Style - 20 sec. work, 10 sec. rest, 8 rounds at each station, 1:20 rest between stations, score equals total of lowest reps of the 8 rounds at each station

Strength: pull up programme week 6

Wod: “Nancy” 5RFT
400m run
15 OHS@40/30

AMRAP 2 MIN

Calorie Rows
-I rowed 46 calories
3 Min Rest

AMRAP 5 MIN
10 DL 185 rx
15 DU rx
-I did 3 rounds
3 Min Rest

AMRAP 7 MIN
7 Clean 135 rx
7 Burpees (full release, lateral bar jump)
7 GHD sit-ups
-I did 2 rounds + 15

I'm nursing a shoulder injury - not sure what's wrong, feels like I've pulled a muscle on the outside of my delt. I don't think it's a rotator cuff, thankfully! So, I have to avoid movements that cause me to lift my right hand above my head. It needs some time to heal. Other than that, felt pretty good.