I say get stronger, and I think 5/3/1 would do you some good for a while.
I can't even begin to look at your graphs for too long. For me, that gets too much into mental masturbation. You want to get stronger, pick your goals and devote your time to getting stronger. While I could give a hoot about longer than 10 minute metcons, I personally know that by getting stronger (and reaching my strength goals) that metcons will become easier with a little acclimation time.
DeFranco's "Simple Six" plus a lacrosse ball for the teres minor (think back of shoulder), outer pecs, and lats, along with Ido Portal's band scapular routine would do your shoulders a lot of good, most likely.
Eat more. Lift heavier. Assess yourself for metcon addiction.