Every 45 secs for 9 mins:
1 Power Snatch,
1 Overhead Squat,
1 Snatch Balance,
1 Hang Squat Snatch,

PVC.
Next time 22#

FT:

100 Toes2Bar
Start WOD by doing 10 push-ups, then every minute on the minute stop doing T2B and do 10 push-ups.
10 min Time Cap

Circuit involving the following:
- Burpees
- Push Ups
- 10kg Plate Sit Ups
Start at 10 reps each, then 9 reaps each, then 8 etc all the way down to 1.

This was my first workout after hurting my lower back on Sunday and I'm still in pain. I wanted to test things out, very slowly, and do some movements like pullups that would not bear on my lower back and could still give me a challenge at a controlled, non-kipping, manner. I did use the weight belt for weighted pullups but progressed slowly and when I felt any pain in the back as I leaned back to go over the bar, I would either slow down even more or stop, or reduce the reps, etc.
10 x bodyweight (felt fine)
weighted 10 lb x 10 (felt fine)
20 lbs x 10 (felt good - but grip was feeling it a bit)
25 lbs x 8
30 x 7
35 x 5 (felt a twinge as I was going over the top at the last couple reps)
35 x 5 (same)
35 x 5 + 5 at bodyweight... FULL ROM slowly contracting all reps.

Post pullups went directly into the pool quickly and basically did laps for about 15 minutes of breast stroke and freestyle... the freestyle felt it a bit in the back as I rotated, but it was o.k. and I felt like I was loosening things up a bit with no weight and some ROM in different planes.
I did a bit of stretching in the Sauna and a hot shower... FELT MUCH BETTER after all that.

Strength
Snatch
Every minute for 6 minutes complete 5 touch-and-go Snatches @60% of 1rep max.- only did 75

Conditioning

Group A
35 Alternating Dumbbell Snatch (#35/20)
Run 400 meters
35 Alternating Dumbbell Snatch

Group B
30 Alternating Dumbbell Snatch (#70/50)
Run 400 meters
30 Alternating Dumbbell Snatch

Group C
50 Alternating Kettlebell Snatch (#55/35)
Run 400 meters
50 Alternating Kettlebell Snatch

Chose A but definitely should have chosen B but now I know for next time

From P90X. Each exercise is 25 reps unless otherwise noted:

In & Out
Seated Bicycle (forward and reverse)
Seated Crunchy Frog
Wide Leg Sit-Ups
Fifer Scissor
Hip Rock n' Raise
Pulse Up
Roll-up/V-up Combo
Oblique V-up (25x each side)
Leg Climb (12 each side)
Mason Twist (50x)

1600m run

a- 3 x 3 Heels Down Clean Pull
b- 3 x ME Seated KB Press

3 Rounds For Time
100m Run
5 Wall Climb
10 KB Snatch (5 Each Arm)

Smolov 1/2

HBBS 7X5 @ 75% – rest at least 2 minutes
305#

BBG

EMOM for 5 minutes: 1 Snatch @ 175#

EMOM for 5 minutes: 1 Clean & Jerk @ 225#

Strength/Oly.
4 Rounds (Untimed):
5 Front Squat + 1 Jerk
30 sec. L-Sit (or Max Effort)
Time to complete: 15 minutes. Each round complete 5 Front Squats, pause at the top before performing Jerk – ie can not Thruster last one. Jerk can be Push Jerk or Split Jerk. Go right into L-Sit and if you can’t hold for 30 seconds, do a single max effort. Rest as needed between rounds.
Met-Con.
3 Rounds:
10 Box Jumps (24″/20″)
20 Kettlebell Swings (1.5 pd/1 pd)
Score time, and rest exactly 3 minutes.
Met-Con.
3 Rounds:
10 Kettlebell Snatches
50 Double Unders
You can alternate arms however you wish on the Kettlebell Snatches. Kettlebell does not need to go back to the ground.

135-5:03-15:03