48 kg One arm swings 10 x 5/5 13 min, Pistol practice, Wt pushups with chain, band laterals

Solo workout today. As usual both easier and harder. But definitely faster. Also found out that doing lunges on monday isn't a great idea. Decent DOMS on glutes and hamstrings not the ideal situation for this day's workout so I will switch it to pistols on monday and lunges on wednesday from here on out

One arm swings
16 kg x 5/5
20 kg x 4/4
24 kg x 4/4
32 kg x 4/4
40 kg x 3/3 ( bigger jumps easier in the afternoon, way more warmed up at start )
48 kg x 5/5 x 10 sets
13 total minutes
RPE 7.5

 Could have gone faster but didn't know I was going to push it until. like last month where I did it in 11 min, I looked up and realized I could . Recovery really good. All those last lap sprints during rucking are helping too

Plus 5/5 is much less draining than 10 reps per arm, Better overall power output
Grip was good but legs were sore

Pistol practice
( from bottom up)
4 sets of 3/3

these went very well

Wt parallel pushups with 25 lb chain on neck
bw x 8
25 lbs x 8 x 3

interesting. best setup I could do solo

black band shoulder pullaparts 4 way
3 sets
tough

BW 172.4
BF 13.9