AM
A. Single Leg Single Arm OH Split Squats @ 31x1 tempo; 8-10 reps/leg x 5 sets; rest 1min bw sides
B. Clean Stance Deadlift (with sumo grip, hands inside knees); 4,4,4,2,2,2 rest 2min bw sets (keep torso as vertical as possible
C. Single Leg GoodMorning w Knees touching; 8-10 reps/leg x 5 sets; rest 1min bw sides (add weight as comfortable)
D1. DB WindMill; 10 reps/side x 5 sets; rest 1min 
D2. Hanging Alternating Leg Lifts from L Hold; 11reps/side x 5sets; rest 1min 

PM 
4 Sets:
50' Yoke Carry (moderate load, be smart with hip)
100' Single Arm Farmers Carry R Arm
100' Single Arm Farmers Carry L Arm
200m Sled Walk (pulling weight behind you)
rest 2min bw sets 
+
Do banded Mobility/Rehab work sometime throughout the day

Results
AM
A. 70# (8) for all sets
B. 285#, 295, 295, 315, 315, 315
C. 45# (10/leg) for all sets 
D1. 44# for all sets  
D2. Completed 

PM
275# 
80# 
135#  
1. 4:54
2. 4:07
3. 4:22
4. 4:00

Feeling good getting back on the grind after a long/ hectic weekend. Hip, knee, and ankle were pain free during the entire session. None of the movements seemed to cause any pain. I like how the mobility was added into the program. Accumulated about 20-30 minutes of mobility. Sumo grip deadlift was challenging, but I know I can go heavier. Played it safe in regards to the load and focused on bracing. Tried to go slower on the eccentric portion of the movement and limited working off the ground going touch n' go. 

I had so much fun during the PM session. Never done those combinations of movements together. It was a challenge and a push. Dictated the load on each movement based on pain level and movement quality. Did not experience any pain. Definitely feeling the sled pulls through posterior chain.