AM
15 reps each x 3 total sets, rest as needed bw movements:
A1. Banded standing 90/90 hip internal rotations
A2. Banded seated 90/90 hip internal rotations
A3. Banded seated Neutral hamstring curl
A4. Banded seated hip internally rotated HS curl
A5. Banded seated hip externally rotated HS curl
B1. Banded TKE
B2. Banded Glute Bridge
B3. Banded Lateral Walks (15m/leg)
Done.
+
12 Rounds @ 85% (just under threshold pace):
Run 1min
Assault 1min
Row 1min
Completed. Used Truform for run. Best piece of equipment to improve running mechanics. Knee was pain free, but some post-imflimation. 

PM
A. Squat Snatch; 8 singles @ 88% of last week's max - 195#, 195, 195, 205, 205, 205, 205, 205
B1. Clean Grip RDL; 5-6 reps x 5 sets; rest 10 sec - 225# (5), 225 (5), 235 (5), 235 (5), 235 (5). Love these! Never done these this heavy before. Posterior chain was feeling good after this. 
B2. Box Jump (max height); 1.1.1.1.1 x 5 sets; step down; rest 3min - 40" across all sets. Probably wasn't my max height, but close. 
C. Snatch Grip RDL; 3-4 reps x 4 sets; rest 2:30 - 225# (3), 225 (4), 225 (4), 225 (4). Focused on keeping lats engaged and tight back. Used weightlifting straps bc thumbs were toasted. 
D. Front Rack Walking Lunge; 10 steps x 4 sets; rest as needed - 165#, 165, 175, 185. Knee was pain free. Like the unilateral loading. Need more of this.