AM
A. CARs (full body...follow video I sent) - Done. 
B1. Good Morning Hip Rotations; 10 reps/side x 3 sets; rest 0 sec
B2. Kneeling Glute Moblization; 6 reps/side x 3 sets; rest 0 sec
B3. Kneeling Stall Bar Leg ABduction; 5 rotations x 3 sets; rest 0 sec
B4. Shin Box Switches to Extension; 5 reps/leg x 3 sets; rest 0 sec - Completed B1-4. Love this routine! Been incorporating some of these movement pieces during warm up. 
C. PAILs/RAILs of Hips (do both front and back leg) - Done. Hips felt great afterwards!
+
All @ 85% effort:
Run 2k
Row 4k
Assault 8k
It was about 42min flat. Kept HR at a steady 160-165bpm. Was interrupted mid-way through w/ a drop in. Used Truform for the run. That is a nasty piece of equipment. Calfs were on fire! Was kinda slow on the row (16:40). 

PM
A. Squat Snatch; 8 singles @ as heavy as possible dictated by feel

https://youtu.be/Q78Ls40su3I
205#, 205, 215, 215, 215, 220, 220, 225. Was stoked about hittin 225. It been a while since attempting it. Got it first attempt! Everything just felt on point today. Great energy in the gym!