Strength:

A) Back Squat 5 sets of 5

B) Bench 5 Sets of 5

C) Bent Over Row 5 Sets of 5

Skill

EMOM x 20 Minutes
Even: 8-12 HSPU
Odd: 4 Muscle Ups

Conditioning:

21 - 18 - 15 - 12 - 9 - 6 - 3
Thrusters @ 95lbs
T2B


Results:

A) 140x5/170x5/205x5/240x5/275x5

B) 110x5/135x5/165x5/195x5/215x5

C) 115x5/135x5/145x5/155x5/165x5

Skill:

HSPU: 12 - 12 - 12 - 10 - 10 - 10 -8 - 9 - 10 - 10 
Muscle Ups: 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 

Conditioning:

10:26

Still having some knee pain when I squat, trying to rebuild it per some instrutions from my PT. On the bright side HSPU and Muscle Ups felt great, super easy and smooth. Just got burnt out on the HSPU. 

Went to the PT in the afternoon and felt really good so went and got a conditioning workout in this evening, felt good, got alittle winded but was happy - T2B arent up to where i would like them to be but onward and upward!