Had a long day of coaching on Wednesday and had low energy, so pushed training to Thursday.  

A1. Front Squat @ 2020 tempo; 2-3 reps x 5 sets; rest as needed (slightly heavier than last week) - 185#, 195, 205, 215, 225 for sets of 3. Was tough, feeling stronger each week. No knee pain. 
A2. Stagered Stance Jump to Box; 5/leg x 5 sets; rest as needed (continue to aim to be more explosive on this) - 24" box for each set. 
B1. Single leg wall assisted good mornings; 6/leg x 5 sets; rest 30 seconds - 95# across sets. Was getting better ROM. 
B2. Single leg straight leg (slight bend) hip extensions from low box (~6"); 6/leg x 5 sets; rest 60 seconds - Done. Held extension for 2-3 seconds/rep. 
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10min Row @ 1:58 pace - Held on to pace. Averaged 1:57 split. 
into: 
10min AMRAP: 
30 Double Unders 
20 Wall Balls 
10 Deadlifts @ 225# - 4 + 45. Goal was 5 rounds, so not too far off. Broke deadlifts up 5/5. Didn't want low back to blow up going back on the rower. Should of pushed it harder. Wall balls felt smooth and was going UB. Transitions were slower than I wanted. Was trying to catch breath.
into: 
10min Row @ 1:58 pace - Fell off pace and averaged 2:00 split. Felt like I had no drive in legs. Pushed the last 5 min to a tough effort. Was just trying to catch breath and find power in legs first couple minutes rowing.  
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Knee Work/Breathing and Meditation work