GAM
A. Hang Power Clean; build to a 'tough' double (go as heavy as you can without putting undo pressure on hip/knee) 
B. Front Squat; 2.2.2 x 3 sets; rest 30 sec; rest 2min 
+
Row 500m @1:47 pace
rest 13 sec 
3min AMRAP: 
5 Thrusters @ 115#
5 Burpee Box Jumps (24") 
rest 4min 
x2 sets 
+
Row 500m @1:47 pace 
rest 13 sec 
3min AMRAP: 
10 Wall Balls 
5 Burpee Box Jumps (24") 
rest 4min 
x2 sets 

PM
A. Single Arm Braced OH DB Press @ 20x1; 8 reps/side x 4 sets; rest 1min bw sides 
B. Strict Pull-up x4+ C2B x4 + BMU x 3; 10 complexes NOT for time 
+
Assault 20min @ EN2 pace 

Results
AM
A. 235#
B. 185#, 205, 225
+
3 rds +5, 3+5
+
3rds +10, 3+13

PM
A. 40#, 40, 40, 45
B. Completed 
+
Completed (Avg HR 164 bpm)

Increased load on bar based off of feel of hip/knee. No failed sets. Didn't catch bar low; worked on receiving bar higher. 

Squats went well. Better than expected! Never would of thought that I could be squatting over 200# without any pain this early on. Focused on control movement down, keeping midline engaged, and staying tall. 

Had a hard time with the thrusters. Was out of breath first couple sets in. Bugged my knee after a few sets too. Wall balls felt better on body. 

Took 30-60 seconds rest between sets on complex. Having fun with these!

 

Finally got my HR monitor. Averaged about 164bpm. Focused on breathing and tuned out on the assault.