Hey, at least I did something.

Box squats
3 x 10 x 30kg, 12" box.
Next time, pad the box to 14" and sit back more.

3RFT
10 x 30kg GTOH
10 shoot-throughs as per Tucker, only sloppier dammit.
12:19

Shoulders held up OK during the workout, although they contributed little to the push-ups, and swing back through the paralettes.
There was some good stuff amongst the bad. Very little intensity, just a steady plod through.