Conjugate System Deadlift + Auxiliary/Swimming Metcon

Morning
A.) 1x500m Row
B.) EMOM 10 - Blue band DL x1 @ 65%
C.) 3x10 Reverse hyper

Results
A.) 1:49
B.) 10x45/5x155/3x245/3x315/1x335/Comp @ 335lbs
C.) Comp @ 210lbs

Afternoon
A.) 1x200m Run
B.) 3x10 Chin ups
C.) 3x10 Hamstring curls
D.) 4x6 Standing 1 arm DB row
E.) 1x10 4 Part incline sit ups
F.) 1x200m Run

Results
A.) :48
B.) 8/2-6/4-5/5
C.) Comp @ 105lbs
D.) Comp @ 100lbs
E.) Comp UB
F.) :52

Evening
A.) 1x800m Run
B.) AMRAP 10 - 5 TnG DB Power snatch/arm - 2 Lap UW swim

Results
A.) 4:38
B.) 5rnds + 5m swim

Notes:
So today might not look like much, but holy cats did I put in the work. For the past six months I've been trying to figure out why my deadlift has been hurting my Sacrum and now I know why: my feet were too far apart. This session was much more friendly. Looking forward to getting back into the deadlift.

The afternoon was nice. Good mix on the bodyweight and auxiliary movements. The 4-part sit ups are horrible. I think I'll be doing them more often.

At last, back to metcon'ing regularly. This went really well all things considered, never put the dumbbell down and had fairly minimal rests throughout the workout.