W1.S4

A. OH Squats 1st rep paused 5 sec 5RM, then -10% for 2x5 @RPE7-8
20k/5; 30k/5; 40k/5; 50k/5; 60k/5 RPE7+; 54k/5 x 2 (took 13'); beltless

B. Push Press 5RM, then -10% for 5 @RPE7-8
20k/5; 30k/5; 40k/5; 50k/5; 60k/5 RPE7+; 54k/5 (took 12'); beltless

C. Accessory Work:
3 Set
30 Second Zercher Carry @60kg (choose weight you can hold)
15 Banded Face Pulls
10+10 One Arm Upright DB Row @16kg
Zercher @ 60kg (ok); face pulls in crossover symmetry; one arm upright Kettlebell row 16kg (RPE8-9); all beltless

D. Upper strength
EMOM 4'
5 L-sit KB press @2x16kg
Done.

Rest 10'

E. Met Con
4 Rounds for Time
5 Bar Muscle Ups
10 KB Swinging Rows @ 2 x 24kg
500m Row
KB swinging rows with 2x24kg was hard but UB
500m row average 2'00
3'19 (3+2 Bar MU  PR in 3 UB)
3'57 (2+2+1 BMU)
3'58 (2+1+1+1 BMU)
4'10 (2+1+1+1 BMU)