AM
A1. Banded partial box pistols; 5 slow controlled reps x6/side; rest 30 sec (have band around yoru knees and work on activating glutes as you sit down onto box but keep box just at parralel) 
A2. X band lateral marches; 12 steps in both directions x6; rest 30 sec
A3. Single leg RDL (20 degrees of knee flexion); 8-10x6/side; rest 30 sec
+
For Time: 
50 Wall Balls 
50 C2B
50 Cal Row 
50 Thrusters @ 95# 
50 TTB 
50 Cal Assault 
(record HR, if possibe) 

PM
5 Sets: 
10 Muscle Ups 
10 Deadlifts @ 245# 
20 Kipping HSPUs 
rest 3min bw sets 

Results
AM
A1. Completed 
A2. Green Band across all sets 
A3. 115# (8) across all sets 

Kept intensity consistent to last week. Used 12in box for pistols. Low back pump on RDL. 
+
16:56

UB on wall balls. 30-15-8-7 on CTB. Sub 2:30 cal row. Thrusters were the set back. Rested a lot between sets. Broke 15-10-10-8-7. Played it safe. Knee was having some issues. Went 10-10-10-5's to finish and stay moving. Felt some impingement. Held 65+ RPM on assault. Overall, was happy with this. Need to get confident squatting. 

PM
1:24, 1:36, 2:29, 2:30, 2:00

Planned poorly today. Didn't get. Adequate rest btw sessions. I have family in town for the holidays, so trying to balance everything. Rested 10min then got after it. Grip set me back. Did what I could. Definitely could of used more rest btw sessions bc I was run down. Power output fell off each round.