A. Push Press; 4,4,4,2,2,2; rest 2min - This was much better than last week. Worked up to 205#, 205, 205, 215, 215, and 220 for one rep (did this a couple times and kept failing second rep). Still feels super heavy! 
B1. Weighted Ring Dip; 2-3 reps x 5 sets; rest 90 seconds - 75# (3), 80 (2), 85 (2), 85 (2), 85 (1)
B2. Strict Weighted Pull-up; 2-3 reps x 5 sets; rest 90 seconds - Love these, but they are a struggle for me. Hit 70# (2), 70 (2), 70 (2), 70 (2), 70 (2). Used pronated-grip each set bc I feel weak there. 
C1. Strict HSPUs; 17 reps x 3 sets; rest 20 sec - Went 17 reps, 17, 17 (all sets UB). 
C2. C2B Pull-ups; 22 for time x 3 sets; rest 20 sec - Went UB each set and stayed smooth on my mechanics. Did 18sec, 17, 17. 
C3. Hand Release Push-ups; 25 reps x 3 sets; rest 3min - Done. These smoked my shoulders good!
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5 Sets: 
Run 200m 
6 Muscle Ups 
10 K HSPUs 
Run 100m 
4 Muscle Ups 
8 K HSPUs 
Run 50m 
2 Muscle Ups 
6 K HSPUs 
rest 3min

4min, 3:47, 3:47, 3:44, 3:45 - Stayed consistent. Went UB all sets. Running doesn't feel bad on my hip/knee until my body is at rest. There was a bit of inflammation at night.