We did another SWOD before the metcon, and today it was the strict press.
A. SWOD: Shoulder press
4 x 12 (40 - 50% of 1RM)
12 minutes AMRAP
3 thrusters (135/95)
6 handstand push ups
9 toes to bar
Helen and I shared a bar for the SWOD, and for the first 3 sets we used 35 lbs; for the last set we used 40 lbs. There must be something special about those 12 reps. By the time you get to the 10th rep, the last 2 reps is all about getting through the mental difficulty of knowing you're not yet done. For the metcon I used 55 lbs for the thrusters (it felt heavier than that, especially after SWOD), did 10-second handstand holds instead of HSPUs, and did knee tucks on the rings.
My score: 40 (shoulder press); 6 + 10-sec hold