W2.S4

A. OH Squats 1st rep paused 5 sec 5RM, then -10% for 2x5 @RPE7-8 (+3kg last week)
23k/5; 33k/5; 43k/5; 53k/5; 63k/5 RPE8; 57k/5 x 2 with pauses (took 12'); beltless

B. Push Press 5RM, then -10% for 5 @RPE7-8 (+3kg last week)
23k/5; 33k/5; 43k/5; 53k/5; 63k/5 RPE8; 57k/5 (took 12'); beltless

C. Accessory Work:
3 Set
30'' Zercher Carry @65kg (+5kg)
20 Banded Face Pulls @crossover symmetry hard
10+10 One Arm Upright DB Row @17kg (+1kg)
Zercher @ RPE7+; face pulls in crossover symmetry; one arm upright Kettlebell row 17kg (RPE8); all beltless

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

Rest 10'

E. Met Con
3 Rounds for Time
10 KB Bentover BatWings @2x24kg
15+15 SA KB Swinging Rows @24kg (right then left)
1000m Row
5'20 (all UB; 3'51 row)
5'56 (5+5 Batwings; 3'50 row)
6'18 (5+5 Batwings; 3'48 row)
Total: 17'34; It seems that i've reached a VO2max PR today:

Video with max load OHSq and max load PushPress

Today felt sluggish... Bad sleep and bad day at work... Weights felt heavy and i was slow :P