AM
A. Single Arm Front Rack Rear Foot Elevated Split Squat (opposite side); 10 reps/leg x 4 sets; rest 1min bw sides 
B. Single Arm Front Rack Squat @ 5050 tempo; 6 reps/side x 4 sets; rest 1min bw sides 
C1. Barbell 1 Leg RDL; 8 reps/leg x 5 sets; rest 1min
C2. Russian Step Ups; 6-8 reps x 5 sets; rest 1min
+
4 Sets: 
6 Hang Power Clean (185#)
6 S2OH
10 Box Jumps (24") 
rest 3min bw sets 

PM
7min AMRAP:
7 S2OH @ 135#
7 Burpee
7 TTB
+
A1. Forehead on Bench Y raises; 10-12x3; rest 30 sec
A2. DB Reverse Flys with thumbs down; 10-12x3; rest 30 sec
A3. Face down PVC pass throughs; 5 reps both grips x3; rest 30 sec

Results
AM
A. 44# for all sets 
B. 35# for all sets 
C1. 115# for all sets 
C2. 115# (8), 125 (6), 125 (6), 125 (6), 125 (6)
+
1. 50 sec
2. 45 sec 
3. 49 sec 
4. 50 sec 

PM
7 rounds 
+
A1. 10# for all sets (12)
A2. 10# (12), 20 (12), 20 (12)
A3. Completed 

Took a while for hip to warm up today. Was a little stiff. Squats were pain free, but definite limitation in hip ROM. Didn't see much shifting in the bottom like you pointed out during my visit. 

Did all set UB and step downs on the box jumps. Still not ready for bounding. Shoulders felt strong, push jerked every rep. 

Kept pace smooth and controlled. Went UB on the S2OH and TTB, weight was light and TTB were easy to maintain. Slow on the burpees. Towards the end, used a step up to get back up because hip flexor was fatigued.  

I liked finishing up with some shoulder/trap work. Difficult to do without any DB. All we have are 30#'s and up.