day 25/45

part 1:
A1. OHS @ 32X1; 4-6 x 4; rest 120 sec
notes - ass to grass
A2. Mixed Grip Chin Ups @ 41X1; 3-5 x 4; rest 120 sec
notes - switch grips per set, one hand supinated, one pronated
B1. BB Forward Lunges @ 10X0; 4-5/leg alternating x 3; rest 90 sec
notes - push through heel to get up, alt legs/rep
B2. 1 arm KB Power Row @ 4022; amrap with 1.5/1pd x 3; rest 90 sec
notes - elbows high at top, one hand on bench/support, body in tripod position

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A1. 20 kg, 22, 26, 30, 32.5 All sets 6 reps. Felt really good today, tempo helped my form a lot.
A2. 6(0), 5(12 kg), 4(16), 4(16), 4(16)
B1. 40, 40, 45. 5 per leg. Outer part of right foot hurt a lot, this has been bothering me for while...
B2. 4,4,4 Tempo was brutally difficult

rest 8+ hours

part 2:
light jog - 30 sec
90% high effort run - 30 sec
walk - 30 sec
repeat 10 times
maintain same high output speed for run for middle 30 sec

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4.5 hrs rest (slept the entire time, guess I needed it).
Runs felt amazing. Managed really close to the same distance each time. The light jog really helped, 1 min rest intervals would've been a lot worse...tHink I am going to put some light jogs in my rest time during interval running.