AM
A. CARs (full body...follow video I sent) - Done.
B1. Good Morning Hip Rotations; 10 reps/side x 4 sets; rest 0 sec 
B2. Kneeling Glute Moblization; 6 reps/side x 4 sets; rest 0 sec 
B3. Kneeling Stall Bar Leg ABduction; 5 rotations x 4 sets; rest 0 sec 
B4. Shin Box Switches to Extension; 5 reps/leg x 4 sets; rest 0 sec 
Completed B1-4. Ran out of time in the morning used it to warm up in the PM. 
C. PAILs/RAILs of Hips (do both front and back leg) - Done. 
+
60min Continous Movement @ 120-150 BPM HR (you can choose how long you are on each implement) 
Row, Run, Bike, Locomotion, Carries, etc (just keep HR down and get quality movement in) 
Done. Loved this piece. Ran a 60min clock and switched btw movements every min. Did some light yoke and farmers carries. 

PM
A. Squat snatch; build to a heavy single - 220#. Missed a couple at 230, caught it a couple times in the bottom. 
B. Squat snatch; 1.1.1.1.1x3; rest 0-10 sec/rest 3 min (185# for all) - Done. https://youtu.be/kapeabz9ypY
C1. Band resisted partial pistols to bench; 3 slow controlled reps
x3/side; rest 1 min
C2. Side to side cossack squats; 6 slow controlled reps per side x3; rest 1 min
Completed. Used a 35# kb for the cossack. Slow and controlled. 
+
Assault bike sprint 30 seconds @90-95% effort
rest 4-3:30-3:00-2:30-2:00 bw sets
x6
18cals, 19, 17, 16, 16, 16. This was nasty! Legs turned to lead.