TTT W5.S3

Today had to train in the morning, because in the afternoon i'll have some field work to do, and i'm afraid that i arrive late at home... If i arrive before 7pm, i'll do some 20' row at easy pace

5' bike and then some mobility work to get some sweat going
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A. Tall kneeling DB press w/ hips extended against banded tension; 8-10 x 4; rest 2:00 https://www.youtube.com/watch?v=jV9yr-zNlrw
Done!
5kg 10 rep; 7.5kg 10 rep; 10kg 10 rep (if i sticked to 10kg i'd also have a nice stimulus for 10 reps); working sets with 12.5kg 10 rep all sets
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B. Single leg wall assisted good morning; 8-10/leg x 3; rest 1:00 b/w legs 
Done! 10 reps per leg, bodyweight only. Glute and hamstrings fired well :)
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30 minute amrap @ EN3 (85% effort)
400m run 
15 russian step ups/leg (unloaded, 20") 
10 HR push ups 
30 cal bike 
10 DB power cleans (15kg)
10 ring rows 

In the photo below i have my time estimation per exercise and per round. When i saw 85%effort i knew that i'd have to stick to a very sustainable pace... So i tried my best to do it!

No problems in the prescribed exercises. All done unbroken. Russian step-ups done alternated. CAL bike were done at an average of 290-300watt.

1st round: 6'45

2nd: 6'57

3rd: 7'02

4th: 7'02

5th: 400m run and 4 russian step ups

Today i'm happy with my effort! :)Not only i could be better than what i predicted, but i could maintain the times per round very close.

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1k row cooldown at very easy pace

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In the afternoon, at 7pm, i did a 20' row at an easy pace (4300m)

Slept very well (8h)

Mood is good :)

Maybe i'll have to start doing two training sessions per day LOL