Tuesday- UB CP + Density + MAP High effort
A1. Legless Rope Climb, 4 x 1 rep + 5 Strict Pull Ups, rest 30 sec
A2. DB Push Press @ 30X3, 4 x 6-8 reps, rest 3 min
***During rest, lay over med ball holding 5# plate w/ arms straight over head stretching T-spine and shoulders
+
8-7-6-5-4-3-2-1
Strict CTB Pull Ups
Strict HSPUs
Strict Ring Dips
+
3 sets 
Row 1000m *at 30 min TT pace + 4 sec
15 Over Head Squats, 75#
10 Burpees
rest 1 min b/w sets 

A1. Done

A2.  45#x7, 50x6, 45x7, 45x6

The stretches helped. 

B. 10:46 every set was UB, did take longer breaks between the 8s, 7s, 6s, but 5 on down it was pretty much only resting during my walk from station to station. 

Metcon

1. 5:56

2. 6:09

3. 6:03