AM
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 @ 1:45 pace
rest 15 sec 
4min AMRAP: 
5 Thrusters @ 115#
5 Burpee Box Jumps (24") 
rest 4min 
x2 sets 
+
Row 500m @ 1:45 pace 
rest 15 sec 
4min AMRAP: 
10 Wall Balls 
5 Burpee Box Jumps (24") 
rest 4min 
x2 sets 

PM
A. Single Arm Braced OH DB Press @ 20x1; 5-6 reps/side x 5 sets; rest 1min bw sides 
B. 30 Bar Muscle Ups for Time 
+
20min of EN2 Work 
+ 
Mobility 

Results
AM
A. 245#
B. 205#, 215, 230
+
5+7, 5
+
5+6, 5

PM
A. 45# (6), 45 (6), 50 (6), 50 (6), 50 (6)
B. 1:48
+
Completed on Assault

Increased weight based off of last week. Body is feeling good after having a couple days off. 

Could feel a little pinch in knee on squats. Still was able to increase load compared to last week and sit deeper in the hole. 

Held prescribed pace across each set on row. Tried being aggressive and quick on movements. Still trying to gain confidence in knee/hip. It seems to be improving each time. 

Tried to go UB on the bar MU. Failed at 25 and finished it out. I think I can get it doe if I were to try it again. First time doing 30 bar MU for time. Was feeling good till rep 20, then hit the wall. 

Did full 20 min on assault. Held an average of 160 bpm. 

Cooled down with some soft tissue work on calf, hamstring, and quads. Static stretching on hips and low back.