AM
A. Hang Power Clean Cluster; 2.2.2 x 4 sets; rest 20 seconds; rest 2min 
B1. OHS; 3 reps x 4 sets; rest 10 sec
B2. Front Squat; 6 reps x 4 sets; rest 10 sec (use 145-185# for load for both FS and BS) 
B3. Back Squat; 9 reps x 4 sets; rest 3min 
+
6-8 Sets based on feel: 
15 Wall Balls (20#) 
30 Double Unders 
rest 2min bw sets 
(This is pretty aggressive so let feel dictate this. You can use a box to sit back on for the wall balls) 

PM
A. Strict Press; 7 singles @ 90%; rest 2min 
B. Strict Pull-up x4+ C2B x4 + BMU x 3; 6 complexes NOT for time 
C. FreeStanding Hand Stand; accumulate 2min AFAP in 3'x3' box
+
Shoulder/Scap/Pec Movement Work 

Results
A. 195#, 205, 210, 210
B1. 95#, 115, 115, 115
B2. 145# for all sets 
B3. 145# for all sets 
+
47 sec, 48, 47, 47, 46, 47, 45, 45

PM
A. 155#
B. Completed 
C. 2:45
+
Completed 

Feeling a little tight in the hip today, had to do about 45 minutes of mobility. Based everything off of feel. Dialed the weight back on the HPC. Didn't want to load hip too much. Felt comfortable where I finished at, but still a challenge. 

Kept the weight the lighter across each set. It felt good all the way across. Focused on perfect squatting mechanics. Beginning to gain confidence in my hip/knee again. Not experience any pain, just a little stiffness in my knee after each set. Gonna try to progressively load going foreword and build confidence.

Wall ball/DU piece went very well. Was feeling really good, so I decided to not use a box for the squat. Did each movement and all sets UB. Found it to be easy. Ventilation and HR didn't get super high. Felt in control of breathing mechanics. Was happy about this!

Hands have been holding up, finally. All sets were done UB with a minute rest between sets. 

Free Standing HS hold was fun! Haven't done a piece like this before. I liked the challenge.

Did some banded shoulder/scap work.