AM
A. Power Clean; build to a tough triple in 10min 
B. Front Squat; 2.2.2 x 4 sets; rest 30 sec; rest 2min (add weight within the cluster) 
C. Band Assisted Shrimp Squat @ 4040 tempo; 5-6 reps/leg x 4 sets; rest 1min bw legs 
+
(go through these movement pieces)
TFL/Glute med smash with lacrosse ball; 60 seconds x3/side
Band distracted samson stretch with internal rotation bias; 60 secodns x3/side;
Posterior hip capsule band distraction stretch; 60 secodns x3/side
+
Achilles smash with lacross ball 30 sec x3/side
Foot roll with lacross ball; 30 sec x3/side
Calf smash with barbell; 30 sec medial/30 sec lateral x3/side

PM
A. Push Press @ 31x3 tempo; 5x5; rest 2min 
+
7min AMRAP: 
2 Muscle Ups 
4 Deadlifts @ 315# 
6 Strict HSPUs 
(11 rounds was winning score) 
+
B. HandStand Walk; 100' AFAP x 5 sets; rest as needed bw sets 

Results
AM
A. 235#

Was a tough attempt. Knee was giving me issues. Didn't want to push too hard. 

B. 205#-225#-235#, 205-225-235, 215-235-245, 215-235-245 

Squatted deeper today without any hip pain. Mobilized knee btw sets. 

C. Completed (6 reps across each set/ leg)

These are tough. Limited range on injured side.

+
Completed
+
Completed 
Body felt great after mobility piece! 

PM
A. 165#, 175, 185, 185, 185

Eccentric part was tough to control mid range. Shoulders were feeling it!
+
10 rounds

I was happy with this. Stayed UB across workout. Deadlifts were a challenge. 
+
B. 29 sec, 32, 30, 35, 46

Did first three sets UB. Broke up 2-3 times on last two. Shoulders were dead. Recovery time of 2min/set.