3 rounds for time:
30 GHD Situps
30 Back Extensions
For GHD Situps, I sit on a big suiss ball and hook my feet into a padded stall bar and it's a pretty close similation of the machine. It takes a little time to get in and out of, but a good full ROM movement that you can use your hips as well as your whole midline.

i rested for a few minutes and then went right into shoulder technique and training.
I was a bit sore from last night's 50 MUs doing Jason WOD, but I didn't go too heavy:
bar x 3 for each, Press, PP & PJ
75 lbs x 3 each Press, PP & PJ
95 lbs x 3 each Press, PP & PJ
105 lbs x 3 each Press, PP & PJ (for 3 rounds) - I was really concentrating on not hyperextending my lower back and staying super straight up and down. I was playing with my arms and wrist and hand positions a little bit.
Good stuff.. and I was getting much better at not hyperextending the lower back and that was minimizing the lower back strain when doing these presses.
I will continue to work on that to minimize accidents and to reinforce that position memory.