CrossFit Villians: A Grab-bag of Pre-Halloween Pain

Warm-Up
15-10-5 of:
Calorie Row
Bell swing

Strength
A1) 5x8 of Tempo front squat (5-sec descent) - topped out at 155 lb
A2)5x10 bent-over DB fly (20 lb DBs)
Rest 60s

B1) 4x6 deficit deadlifts (standing on 25-lb plates) - went up to 225 lb
B2) 1 min ME sit-ups - averaged 25 SU per minute
Rest 60s


Three of the four movements in this, I've never done before. Holy shit, does trying to stretch out the descent of a front squat into 5 seconds make you sweat.  The problem is my Marvin the Martian-like legs.  It's a short distance.  Travelling it in 5 seconds takes a lot of effort.


Conditioning
11min AMRAP

1 thruster (95lb)
1 pull-up
2 thrusters
2 pull-ups
3 thrusters
3 pull-ups...

10 rounds, plus 11 thrusters and 6 pull-ups

I was hating life surprisingly early in this WOD.  Like, round 3.