48 kg One Arm Swings 10 x 5/5, double 20 kg front squats, side and rear laterals

Wow. this went great. Best I've done in quite awhile. Swing technique was spot on, grip was solid and swing height was easily the best perhaps ever. Probably ever

 this was last months 48 kg effort

Did 5/5 on all the warmups just to get a little more volume and not sure if it helped but it certainly didn't hurt

48 kg one arms
10 sets of 5/5

Double 20 kg front squats

3 sets of 5

these felt solid also, 24's will be no problem. Might have to bring the other 28 kg bell back from Cal ave

15 lb side raises/ rear delts

3 x 10/10

BW 175.8 ! wow so low!
BF 12.3
W 58.3  ( post bath)