A. Single Arm Db Arnold Press; 5-6 reps x 5 sets; rest 60 seconds bw arms - 45# (6 reps), 45 (6), 45 (6), 50 (5). Working on bracing and staying good position standing. 
B1. Legless Rope Climb; 1 ascent x 12 sets; rest 60 seconds
B2. Strict HSPUs; 10 reps for time x 12 sets; rest 60 seconds - Done. Felt fast and strong on LRC. Went UB on hspu's each set. Was completing each set 15-19 sec. 
+
Assault 30 Seconds @ 250 watts
Assault 30 Seconds @ 300 watts
Assaut 30 Seconds @ 375watts
rest 90 seconds
x6 sets - Completed. Held 275watts-325-375. Knee felt good. Feeling stronger each week and becoming more confident in abilities again.