Training...

Warm-Up:
Sumo DL 225 x 3
Priosoner squats x 20

Workout:
Sumo DL
255 x3
305 x3
345 x3
415 x2 failed 3rd attempt
415 x1 failed 2nd attempt

5 minutes of 40 KG get-ups, 6r/6L

Double kb press 32 kg 4x4
stacked 24 + 16 kg single arm press 2x2

32 kg pullups 3,2,2,1

Random swings in group fitness class
Jump rope 1 minute superseted with leg stretches and poses x 5 minutes

Z R-phase: feet are becoming much more mobil. shoulder feels a lot better today too. pressed heavier today than i have since the end of june.