Warmup
4 Rounds

:30 wall sit
4 push-ups
3 broad jumps
2 pull-ups
1 burpee

Strength
1RM

Front squat with 5s hold at bottom.

Worked from 135# up to 245#.

MetCon
AMRAP 12

15 Box jumps
10 Pistols
5 HSPU
200m run

Finished 4 rounds plus 3 box jumps.

Extra Credit
MU work. Finally got 2 connected muscle-ups. However, that really took a toll on my right shoulder. Need to be careful so I can stay healthy enough to finish the Opens.