TTT W9.S6

10' Bike warmup and some general mobility
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A. Passive hang from bar; :20 x 12; rest :40 
Done! In each set i varied the grip, always pronated but wider or closer. Felt the right side tighter (lats/serratus/...)
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B. Half kneeling single arm banded Y pull; 8/arm x 3; rest :30 b/w arms, keep ribs locked down, all motion initiates in scapula
Done! No problems
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C. Half kneeling single arm 90-90 ext shoulder rotation; 10-12/arm x 3; rest :30 b/w arms
Done! No problems
In B and C both gave me some nice burn :)
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D1. Front squat; 5 reps @ 60% 1rm x 3; rest :10 
D2. Back squat; 7 reps @ D1 x 3; rest :10 
D3. Thruster @ 30kg; 10 reps x 3; rest :10 
D4. Wall ball; 2:00 amrap x 3; rest 4:00
60% of 1RM FSq = 66kg
Initial goal: 40 reps per set
Did:
1st set: 10+10+10+10=40
2nd set: 10+10+10+7=37
3rd set: 10+10+10+6=36
Legs were destroyed :D Breathing and quad/feet burning were my main limiters
Looking at the amount of work per set, i'm happy overall. Also the thrusters were done unbroken, except in the last set, where i did them unbroken but more paced to allow breathing. The 4' rest was on the limit of being able to recover (at least it was my subjective feeling)

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50 cal on Bike at slow pace

Slept poorly, waking up 3 times during the night... I think that it's linked (also) with the worst nutrition on the last days.
Mood is ok