AM
A. Power Clean; 5 reps on the min for 12 minutes (increase weight every 4 sets) 
B1. Shrimp Squat; 10 reps/leg x 5 sets; rest 1min bw legs (attach band to rig and hold for support throughout the movement) 
B2. Barbell RDL with slow eccentric; 6 reps x 5 sets; rest 1min 
+
20min EMOM:
odd: 10 Wall Balls (use a box if needed) 
even: 10 Burpee Box Jumps (20-24" you choose the height) 
+
Banded Hip Work

PM
A. Weighted Ring Dip; 3-4 reps x 5 sets; rest 2min bw sets 
B. Strict Muscle-up x2/Kipping Muscle-upx4 + 10 Sec Support Hold in full external rotation; 5 complexes NOT for time 
C1. Push Press; 5x5 + 10 sec Isometric Hold OH on last rep; rest 10 sec 
C2. Kipping HSPUs; 20 AFAP x 5 sets; rest 3min 

Results 
AM
A. 185#, 190, 195
B1. Completed 
B2. 115#, 115, 115
+
Completed 
+
Skipped 

PM
A.65# (4), 70 (3), 70 (3), 70 (3)
B. Completed 
C1. 185# for each set 
C2. UB each set 

Speed strength is feeling much stronger. EMOM was challenging. Completed the reps each set with plenty of time to recover. Was a good amount of volume, not too much that I couldn't handle. 

Shrimp squats didn't cause any pain compared to last week in my right knee/hip. Used the upright of the rig instead of a band. Tried to work on keeping hips neutral during RDL's. 

Was super pumped about doing the EMOM. Can't remember the last time I did wall balls. Used a 20# med ball (no box) for the WB's. Had to skip the hip work. Ran out of time, had to coach class. 

Couldn't go any heavier on the dips compared to last week. Gymnastics complex get tough towards the end. Mainly the static hold. Tough to hold in full external rotation. 

Kept the same load across each set. Went UB each set of the HSPU's. Used a big kip each rep to save my shoulders.