I got busy and stopped posting here. Back again. I am still thinking about getting a coaching session with a cross fit trainer here in Holland.

I think it would help me with the lifts. I’m pretty tentative.
5 rounds 500m row
15 overhead squats (20lbs)
row splits 2:20; 2:26; 2:18; 2:19; 2:15 (I’m pleased with the inverted splits)

total 24:28

a little cautious on the overhead squats. there’s a pinchy spot in my left shoulder that does not like this.