Strength:
3-3-2-2-1-1 Front Squat
135-185-195-225-245-250(F)
245 was my previous 2rm. Maybe an off day, or due to having worked a 12 hour shift prior to doing the work.

Metcon:
Every minute, on the minute, 8 minutes (500m row penalty for each unfinished round).

• 3 Thrusters - 95lbs
• 4 Bar facing burpees
• 5 Squat Cleans - 95lbs

1500m row penalty (5 rounds finished, 3 unfinished).

Notes:
This WOD was brutal. Thrusters are still a weakness of mine, but this feels like a lot of front squats to finish in one minute. The rounds I finished, I only finished with 5 seconds or so to rest.

1500m row was finished in about 7:20. Good distance to work on my technique, row felt good.

Squat Challenge

Then,

10 Burpees

15 Jumping lunges (L/R=2 reps)

20 Double unders

1 Shuttle run (5-25ft)

Rest exactly 90 seconds between each round

8 Rounds

75 min

Skillwork: MU practice for 25 min

Warm & preparation for metcon 20 min

A.
For time:
10 Muscle-Ups > 15 C2B
20 Deadlifts (315/215 lbs) > 70 kg
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs) > 70 kg
10 Muscle-Ups > 15 C2B

Result: 22.01
178/199 (?)

For 10mins every 15seconds do one Power Clean (80% of 3RM)

For Time:
5 SW-SW Shuttle Run/ 15 Push-ups
4 SW-SW Shuttle Run/ 12 Push-ups
3 SW-SW Shuttle Run/ 9 Push-ups
2 SW-SW Shuttle Run/ 6 Push-ups
1 SW-SW Shuttle Run/ 3 Push-ups

AMRAP in 12 minutes:
6 Squat Cleans (135/95) [115]
12 Pull-ups
24 Double Unders [98 Single Unders]

Did 2 rounds + 6 squat cleans

For Reps, with :60 rest between:
:60 Row
:60 Deadlift (185/135) [135]
:60 Burpies
:60 KBS (53/35) [35]
:60 Pullups
:60 Thrusters (95/65) [75]

-
8 cal
19 reps
7 reps
20 reps
3 reps
7 reps

5 Rounds
400m Run
20 Deadlifts (145)
20 Push Ups
10 Deadlifts
10 Push Ups

3 rounds:
10+10 single leg KB deadlift
10+10 box step up
10 +10 bulgarian split squat
-rest as needed-

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.