5x4 Front Squat

205#

500m Row

1:32

I have felt some pain in my back the last couple of days. Did FS to strengthen my core while trying to not load my lower back too much.

Skill:
3x10 Floor wipers (135#)
3x12 Hollow Rocks

WOD:
AMRAP
15 WB (20#MB)
10 KB C&P (1.5 pood)
2 Farmer Walks (1.5 pood)

4 complete rounds + all wall balls

Squat Clean (3 rounds of 10 reps at 125lbs)
Double Unders (3 rounds of 30 reps)

There is no description for this WOD as it is stat.

3X: 200 meter run & 10 HSPU (subbed clapping push ups)
2X: 200 meter run & 20 Ring Dip
1X: 200 meter run & 30 Burpee

kb 16 kg.

Completed the WOD with
30x20x10 weighted sit ups
30x20x10 pull ups

Cycling for 10 mins pre and post WOD.

35 double unders
200yd. Run

5 RFT

8:00

Then:
3 rounds not for time:
Shoulder Press 5
Push Press 5
Push Jerk 5
@ 95,100,105lb.

mobility: Foam Roll, Lax Ball, Stretch

For Time:
- 100 Hand Release Push Up
- 5 KB Swings (53/35)@ top of every minute
- 100 Sit Up
- 10 Double Under @ top of every minute

For Time: 30 Clean & Jerk (135/95)

Back Squats
5-5-5-5-5
Post the highest weight you make it up to.