W1.S5

A. Front Squats 6RM with 2 sec pauses then -10% for 6 not paused @RPE7-8
20k/6; 40k/6; 50k/6; 60k/6; 70k/6 RPE8; 63k/6 (took 15') Beltless

B. Snatch DLs Pause at knee, superman, and Pos. 1 5RM, then -10% for 5 @RPE7-8
20k/5; 30k/5; 40k/5; 50k/5; 60k/5; 70k/5 RPE7+; 63k/5 (took 18') with 2'' pause @ each position; beltless and no straps

C. Bodyweight Lunges 200m
Done (sets of 30m UB)

Rest10'

D. Met Con
Row 2500m
Rest 5 minutes
Row 1500m
Rest 3 minutes
Row 500m

2500m: 1'51.8/500m; 9'19; 250.5watt; 180cal
1500m: 1'54.1 ; 5'42.3; 235.6watt; 105cal (legs burned out, for moments they were just like stone)
500m: 1'44.7; 1'44.7; 305watt; 39cal (legs? what legs? LOL)

Overall feeling ok for now! :)

Rowing VO2max and HeartRate