TTT W17.S1

5' bike + some CARs
+
A. Strict hspu; 2-3 x 5; rest 3:00 - add deficit as you're able 
3 to floor; 3 to floor; 2 to 3.5cm deficit; 2 to 3.5cm deficit; 2 to 3.5cm deficit with last rep being a battle
+
B. Isometric ring dip hold at extension; amsap x 4; rest 2:00 - keep shoulder blades retracted
50''; 40''; 35''; 30''
+ 
C.  1 & 1/4 front squat' 4-6 x 5; rest 2:30 
warmup: 20kgx4; 40kgx4
work: 60kgx6; 62kgx6; 65kgx6; 65kgx6; 65kgx5. 65kg was the limit
The bar today felt 'light' in front rack, but heavy on legs.
+
45 minutes @ 85% 75%: 
50 cal AB 
50 cal row 
400m run 
Did 4 rounds and 50 bike CALs
1st: 9'54
2nd: 10'05
3rd: 10'00
4th: 10'23
5th: 50 CAL FwB

+

5' bike cooldown

Slept well (8h)

Mood is better

Bodyweight: 77.6kg