TTT W3.S1

A. Strict hspu; 1 rep emom x 15 - if you fail any, rest 5:00 and resume 
All reps done in the EMOM. No need for 5' rest... First 10 reps were 'easy', then it started to get heavier. Felt that my left arm fails first than my right arm.
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B. Single arm DB elbowing row; 8-10/arm x 3; rest 1:00 b/w arms
All sets were 10rep, with a 10kg DB. Felt my rhomboids working. 10kg was a very nice weight to work (heavy enough).
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C. Prone trap 3 raise; 10-12/arm x 3; rest :30 b/w arms
Used a 2kg DB instead of 3kg. Got much better form. Did the reps slowly to feel the trap below the scapula doing the work. In the warmup sets i was shrugging my left side, but tried to make a 'mind-muscle' connection and then could feel the same as in my right side.
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D. Tall kneeling banded high to low wood chop; 6/side x 3; rest 1:00 b/w sides
Done. Didn't felt any problem. Squeezed the butt and the abs and could maintain posture.
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1:00 row @1:43-1:45
rest 1:00
x 12
- rest 4-8 minutes after set 6 
Strong start in the first 40m until i got around 1'30/500m, then slowed to the objective pace. 
(290m = 316.6watt avg; 23cal; 1:43.4 avg)

285m; 288m; 291m; 291m; 293m; 290m
Rested 6'
289m; 289m; 290m; 293m; 291m; 290m
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Cooldown (10' bike + 10' stretch)
Ended the training today like i could continue... Nice feeling to have :)

Slept super well (8h). Mood is average: i've got to go to the lab make some tests, and i'm anxious about that :P

Note: Ryne, if you don't mind, please add one pair of 15kg DB to my equipment list. Bought them today.