A1. Front Squat @ 2020 tempo; 6 reps x 4-5 sets; rest as needed (light load) - 95#, 115, 115, 125, 135. https://youtu.be/gWeJAoR19-4

A2. Light jump to box; 6 reps x 4-5 sets; rest as needed (use 12-20" and work on flexion and extension of knee, but at a low speed) - Used 20" for 5 sets. 
B. RDL/Deadlift Combo; 4-5 reps x 5 sets; rest 2min (RDL set up on eccentric, Deadlift set up on concentric) - Used 185# x5, 185 x5, 205 x5, 215 x4, 215 x4.  
C. KB Front Rack Low Box LATERAL Step Ups (12"); 6-7 reps/leg x 4 sets; rest as needed - Used 35#/hand for 7 reps each set. Slow eccentric bias. 
D1. Single leg wall assisted good mornings; 6/leg x 3 sets; rest 30 seconds https://www.dropbox.com/s/ifi6tg6qhpam4qs/MVI_5607.MOV?dl=0 - Used 65#, 85, 85. 
D2. Single leg straight leg (slight bend) hip extensions from low box (~6"); 6/leg x 3 sets; rest 60 seconds https://www.dropbox.com/s/r7mes5cqzq3ck2g/MVI_5608.MOV?dl=0 - Done. 
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5 Rounds: 
Legs Only Assault for 1min @ 250 watts 
10 KB Thrusters - 7:44. All done UB. Stayed above wattage. Muscle fatigue was limiter. Breathing felt great. Quick transitions. 
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5 Rounds: 
Row 1min @ moderate effort 
15 Wall Balls - 9:12. All wall balls UB.