I have really been getting after it this week with my workouts which feels good since I am still getting over my knee injury. I still can't run, jump, lunge, row, or squat with any weight but my doctor said it is OK for me to do air squats or squats with super light weight (like 45 lbs) so at least that's something.

Tuesday:

WOD
20 min AMRAP
10 Power Snatch 95/65
10 OHS
10 Bar Over Burpees
150 m Run

For this workout I used 65 lbs on my hang power snatches and just the bar (45 lbs) on my overhead squats. Instead of a 150 m run I did a 150 m farmer carry with 20 lb dumbbells. I completed 4 full rounds plus 10 hang power snatches and 9 overhead squats before the time was up.

Wednesday:

Strength
Strict Press
3-3-3+
70%-80%-90%

WOD
3 RFT
30 Wall Balls 20/14
30 Double Unders
*5 burpee penalty if you drop the medicine ball*

Last week at my gym we started the Wendler 5/3/1 strength training program with a focus on back squats, shoulder press, and deadlift. I obviously can't do the squats but the shoulder press and deadlift are fine for my knee. The weights I used for the shoulder press were 105-120-135 which is based off of my one rep max of 165 lbs. I was able to put up 135 6 times which is a personal best for me.
I completed the WOD in 6:28 and did not have to do any burpees. I have yet to master double unders so I had to do 90 singles each round instead but I did use a 20 lb medicine ball.

Thursday:

Strength
1 RM Power Clean

WOD
6 RFT
5 Hang Power Cleans 135/95
7 Shoulder to Overhead
9 Toes to Bar
12 GS Box Jumps 30/24

I got up to 200 lbs on my power clean which I felt pretty happy about. Due to my knee injury I have been limited to just doing hang power cleans for the past few months so getting back into doing regular power cleans was a little scary but I felt pretty good afterwards.
I completed the WOD in 10:38 using 95 lbs for the hang power cleans and the shoulder to overhead (push press) and had to sub in step ups for box jumps. I actually like doing box jumps and not being able to do them sucks.

Friday:

Strength
Ring Dips
5-5-5-5-5
Dead Lift
3-3-3+
70%-80%-90%

WOD
7 min AMRAP
Burpees

I will do this one after work today. All these burpees are gonna suck!

aaargh - any injuries suck but knees most of all because you use them so much.
Glad to read your on the mend. Keep up what you can do and don't hurry back to it - you don't want to aggravate it (but I'm sure you know that already).
I injured my shoulder about 8 weeks ago and am while I can now do all overhead movements again, I'm still cagey about PU and TTB.
Ah well, at least my back is getting strong doing all those ring rows :-)

Thanks!! :flowerforyou: