TTT W4.S1

Still had some DOMS on quads and back

Warmup: 5' bike and some mobility on shoulders

A. Strict hspu; 1 rep emom x 20 -  if you fail any, rest 5:00 and resume
I was able to do all of the HSPU without the need of the 5' rest... From the 12th rep forward it started to get hard, and from the 15th forward every rep was a 'press' struggle, but managed to do all of them.
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B. Single arm DB row; 6-8/arm x 4; rest 1:00 b/w arms 
1 set with 5kg; 1 set with 7.5kg; 1 set with 10kg; working sets (8+8rep) with 12.5kg, nice weight for the number os sets and reps... Emphasis on the obliques (Julien Pineau, from strongfit, style)
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C. Half kneeling banded Y pull; 10/side x 3; rest :30 b/w sides 
Done with my crossover symmetry (diy); felt the back (mid/upper trap) on fire.
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D. Half kneeling banded pallof press hold; :20/side x 3; rest :10 b/w sides 
Done also using the crossover symmetry (diy); core and glutes were on like Christmas tree lights :P
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1:30 row @ 1:43-1:45 
rest 1:00 
x 12 
- rest 6-10 minutes after set 6 
434m; 435m; 435m; 436m; 434m; 431m;
rested 9'30
437m; 435m; 434m; 433m; 433m; 430m
Man... This was hard... Ended drained... Happy for being able to be above 429m (1'45.0) on every set.
Limiters: breathing and quads, also lower back was a little tired.

Today slept good: 8h - Headspace for now is helping me to relax (10min version) ;)
Feeling good :)
I'm in a dilemma... One side of me wants to get leaner to perform better on bodyweight gymnastics and so on... The other, wants to sleep, recover well and evolve... With 37yo, 1.68m, 77.2kg and eating 170g protein, 240g carbs and 80g fat, what's your take as my coach, Ryne? (thank you!)
When i look to the exercises for the day, it seems always 'easy', but when i start to workout, i quickly change my opinion AHAHAHAH