A. Power Clean + Squat Clean + Front Squat; accumulate 12-15 complexes; rest 60-90 seconds bw each - 185# for 5 sets, 205# for 6 sets, and 225# for 1 set. Felt sharp and strong. Feeling out catch position on knee.https://youtu.be/UO3KpbSN2Zc B. OHS; 10 for time x 5 sets @ 95-155#; rest 2min bw sets - 95#, 135, 135, 135, 135. Sets took about 12-14sec. Knee felt great. Could of gone up, but feeling out volume on knee.  
+
For Time: 
10 Burpee 
30 Double Unders 
30 Wall Balls @ 30# 
10 Burpee
30 Double Unders 
30 Thrusters @ 95# 
10 Burpee
30 Double Unders 
30 Front Squats @ 135# 
10 Burpee
30 Double Unders 
30 Wall Balls @ 30# - 11:10. Broke up wall balls and thrusters in sets of 10. Front squats broke up 15/15. Legs got fatigued, was breaking more than I wanted because I started to feel pressure on knee, but no pain so I hesitated a little bit. Confidence in knee flexion was limiter. Wall balls got the best of me.  
+
20min of breathing, meditation and mobility work - Shoulder/hip mobility and box breathing. 

A1. KB Arm Bar; 4 reps x 3 sets; rest 30 seconds 
A2. Hanging Active Leg Raise w 1 sec pause; 8 reps x 3 sets; rest 30 seconds 
A3. Side Plank Arch; 20 sec/side x 3 sets; rest 60 seconds - Complex felt great! Pecs opened up and enjoyed midline work. Did 10 reps w/ 20sec hold on arch. Wanted to work more of my obliques. B. Hand Stand Walk; accumulate 300' in 50' incrmeents (each 50' try to be as fast as possble with each set) - Was fast each set. Little rest between sets. Completed distance in under 15sec each time. Worked on keeping body positioned stacked. +
Assault Bike 50 Cals @ 300 watts 
Assault Bike 50 Cals @ 350 watts 
Assault Bike 50 Cals @ 400 watts 
rest 5min 
x2 total sets - Was really dialed in today. Never felt so good on the bike before. Felt like I could of went for a PR. Stayed at 325-375-425 watts. Breathing mechanics were good. Legs didn't get fatigued. Felt like I recovered well between sets and finished both sets in same time. 

A. Squat Snatch; 10 singles building in load each set - 185 - 200#. Felt sharp and solid. Movement feels really good right now. No fails! https://youtu.be/EnCJ_QJOQww

 B. Squat Snatch + 3 OHS; 1 on the min for 10min - Used 135#, kept it lighter to focus on squatting positions. C. Thruster; 10 for time x 5 sets @ 95-135# (choose load based on feel); rest 90 seconds bw sets - 95# (12sec), 115 (17sec), 115 (18sec), 115 (18sec), 135 (21sec). Fastest cycling speed I have done yet. Movement felt smooth and strong. +
12min AMRAP:
3,3,3..6,6,6..9,9,9..and so on:
Deadlift @ 225#
BFB
TTB - 211 reps. Had a friend hop in and join me. Was great having someone to push me. Burpees slowed down during round of 15. Started breaking on deadlifts starting the round of 12. Quick breaks and fast transitions to each movement. Started feeling grip fatigue set in during round of 15. +
10min Easy Bike + BReathing Work + PT work 

A1. Banded standing 90/90 hip internal rotations; 15 reps x 2 sets; rest 30 seconds 
A2. Banded seated 90/90 hip internal rotations; 15 reps x 2 sets; rest 30 seconds 
A3. Terminal Knee Extensions; 15 reps x 2 sets; rest 30 seconds 
A4. Natural Knee Extensions; 15 reps x 2 sets; rest 30 seconds - Done. 
+
Knee PT Work + Jumping/proprioception work - Did some x-band lateral marches, SLRDL, goblet squats, and glute bridges. +
30 Sec Row @ 1:38 pace 
30 Sec Rest 
30 Sec Bike @ 525 watts 
30 Sec Rest 
30 Sec Run @ 1mile pace (try to increase pace from two weeks ago) 
30 Sec Rest 
x15 sets - Held pace throughout. Mind, energy, and body felt great. Back to feeling 100% from being sick over the week. 

A. Split Jerk; 5 singles at tough load; rest as needed - 255#, 255, 265, 275, 275. Felt strong OH and pushed it a little more today. Energy was great today. Feeling back to normal after dealing with stomach flu. Lost about 10#...B. Power Clean and Jerk; 3 on the min for 10 min @ moderate load (work on connecting each rep and not having to reset on shoulders...increase load throughout EMOM) - 165# for 4min, 185 for 4min, and 205 for 2min. Got a little out of breath. Connected reps off the shoulder. +
13min AMRAP: 
13 Cal Assault 
13 HSPUs (strict) 
13 Burpees 
13 C2B Pull-ups 
50' HSW - 3 +39reps. Movements and energy was feeling good today. Shoulders got fatigued. Had a hard time breathing during HSW. Did small increments fast to catch breath. +
B1. Shoulder Sleeper Stretch; 45 sec/arm x 2 sets; rest 30 seconds 
B2. Shoulder Extension Stretch; 45 sec x 2 sets; rest 45 seconds - Done. +
10min Easy Row - Done 

A. Power Clean; 3.1.1.1 x 5 sets; rest 5 sec; rest 2min 
B. Cossack Squat (slow and controlled); 6-8 reps/leg x 4 sets; rest 60 seconds 
+
8 Sets: 
10 Deadlifts @ 225# 
10 Cal Assault 
10 DB Power Snatch @ 70# (alternating arms) 
rest 60 seconds bw sets 
(rest 5min bw sets 4-5) 
+
Knee Work/Breathing and Meditation work 

Skipped today. Caught Norovirus, was up all night vomiting and hot flashes.