5x5 (rest 2-3 minutes between sets)
Warmed up with 45 and 95
Kept good form and smooth tempo
12 min AMRAP of
8 Bar Facing Burpees
8 OHS (45#)
I finished 5 rounds + 5 reps. I did not have it in me to finish the sixth round after the time cap. The couplet was good for focusing on stability when fatigued.
12 minute EMOM (4 sets)
Hip Thrust 5 reps at 21X1 tempo (135#)
Band Pull Aparts 20 reps (red band)
Parallette Tuck Sit (10 s on 10s off 10s on 30s rest)
The accessory was kind of a grind. I could have gone heavier on the Hip Thrust. The Parallette tuck sit was brutal. I scaled down from a 30 second L sit.
Programming was an amalgamation of main site (back squat), comptrain (metcon) and crossfit golden (accessory). Total workout was about 70 minutes