Finally..

..some progress. I am defiantly feeling a lot better with my knee. After a few setbacks the last couple of weeks,  i am able to squat with no pain in my knee. It feels really great. Rode my bike to Balance late this afternoon as my warm up and i had the whole place to myself. 
Strength: 
10-8-6-4-2
Low Bar Back Squat
DB Row
My weights for back squats were: 95-115-135-155-185 and 75-75-85-90-95 for the DB row.
I was really happy with my back squats cause i had no pain at all in my knee. Really wanted to go heavier but i didnt want to risk it. But all in all, felt really great.
After a 5 minute break did a quick 15 minute met con:
With a 15 minute running clock, complete the following:
20-15-10 
Burpees
Toes to Bar
50-40-30
Double Unders
20-15-10
Back Extns
This combination felt really great. Took me 11:15 to finish, but i think i could finish sub 10 or even sub 8 soon. Will have to try this again in the near future.