TTT W10.S6

5' bike warmup + general mobility
+
A. Passive hang from bar; accumulate 5:00 total, not for time 
Did this:
EMOM 5', every minute 30'' hang
Rest 1'
EMOM 5', every minute 30'' hang
+
B. Prone trap 3 raise @3010; 8-10/arm x 3; rest 1:00 b/w arms 
Done! Focus on good form and feeling the burn on lower trap. Done with 1.5kg DB
+
C. DB cuban press; 8-10 x 3;rest 2:00 
Done! With 5kg DBs
+
D. Wall ball; 40 for time x 3; rest 1:30 
First of all, felt that i'm getting a better body position (more upright) week to week... This helps with efficiency and breathing.

Objective was a sub 2' per round

1st set: 15+15+10; 1'47''
2nd set: 15+15+10; 1'42''
3rd set: 30+10; 1'36''

In the 1st and 2nd round the first 15 WB took 30''
In the 3rd set the 30 ub WB took 59''
+
10' cooldown bike

Now lunch and after WOD with friends.

Slept super well (8h30)
Mood is ok