Was a little worried with my motivation level today. I started my warm up but wasn't really feeling it so left it till later in the day. Session was planned for 9am but actually kicked off at around 1pm. By then I felt flat and out of energy but didn't want to eat for fear of training crappy or vomiting

So session goes as follows

warm up

1km row nice and easy about 1.58/2.05 per 500m

Rolling out and muscle mobility more on adductors, glutes, psoas, calves and thoracics

The Box Squat wide stance for 1rm

10 bar

5 @ 60kg

5@ 80kg

3@ 100kg

2@ 120kg

1@ 140kg

1@ 150kg

1@ 160kg

1@ 170kg

1@ 180kg

1@ 190kg

1@ 200kg Fail

Part 2 after resting for 10mins and another specific graduated warm up was

5 rounds for time

7 ring push ups

14 back extensions

20m shuttle (40m) Prowler at 80kg

time 7min 27