mobility: Foam Roll, Lax Ball, Stretch

For Time:
- 100 Hand Release Push Up
- 5 KB Swings (25)@ top of every minute
- 100 Sit Up
- 10 Double Under @ top of every minute
Modification 5 hurdles over box

Ride 1km
50 walking Lunges
Ride 1km
40 Air squats
Ride 1km
30 Thrusters (40kg/30kg)
Ride 1km
40 Air squats
Ride 1km
50 Walking Lunges

RX for rides: level 12/10
Completed thrusters @ 30kg

50 40 30 20 10
Double Unders
Situps

*made 3 mistakes on DU's, can likey get sub 6mins.

5 Rounds
Run 400m
15 Overhead Squats @40Kg

88 Lb Max Front Squat
Blue Band Pull Ups 7 times - My Max

OHS
1-1-1-1-1-1-1
95-105-115-125-135-145 (fail)-140 (fail)

10 min amrap:
9 pull ups (butterfly)
15 back extensions
21 double unders

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)