AM
A. Banded (band around knees) Goblet Squat @ 3030 tempo; 6-8 reps x 3 sets; rest 60 sec 
B. Front Rack Box Squat; 5x5; rest 2min (keep weight moderate focusing on wider stance to alleviate knee pressure) 
C1. Banded Shrimp Squat (keeping knee at ankle joint so no pressure on knee); 6 reps/side x 3 sets; rest 30 sec 
C2. Single Leg Good Mornings; 10 reps/leg x 3 sets; rest 30 seconds 

PM
15min AMRAP @ 170 BPM or less: 
Row 400m 
10 Burpees 
10 Power Snatch @ 95# 
rest 10 minutes 
15min AMRAP @ 170 BPM or less: 
Row 400m 
10 Burpees 
10 Power Cleans @ 155#

Results
AM
A. 70# across sets 
B. 195#, 195, 195, 195, 205
Did an hour of mobility leading into this. Stance eliminated knee/hip pain. Gonna adopt this and keep working on improving mobility. Adductors are really tight! Was really stiff at first. 
C1. Completed 
This still feels awkward. Went slow and used upright for right leg across sets. 
C2. 75# across sets 

PM
5rds 
Avg bpm- 170
Max bpm- 177
+
5rds
Avg bpm- 170
Max bpm- 178
Held prescribed intensity. Spilled over a couple times. Wanted to go faster, but Hr would of increased. I liked being able to use my Hr monitor bc it provided a better gauge of pace. It was still a fight, but I was more consistent and controlled.