I don't like metcons.
Warm-up: A couple of deadhang muscle-up attempts, one or two assisted deadhang muscle-ups and several kipping muscle-ups with slow negatives.
21-15-9 reps for time of:
20lb Wall-ball Shots
Turns out I'm very good at not hitting the wall-ball target and not catching the ball when it comes back down.
Three rounds for time:
One lap around the gym (~400m)
15 Overhead Squats 42.5kg
I did not want to do this. At all. I was literally forced into it ~10 minutes after the wall-ball workout. Back felt tight and I had simply no desire to get a good time.
I promised to show up tomorrow as well. Probably for some stupid long marathon workout. Ugh. I need a rest day. This shit is fucking up the strength work I'm supposed to be doing. Blargh.