A. BS @20X1; 3,2,2,2; rest 3 min 225x3, 275x2, 295x2, 315x2
B1. DB russian step ups 10 Alt steps x 3; rest 1min @20# 16" box
B2.  Back Ext @40x1; 8-10x3; rest 2mi @10# 10,10,10
+
10min amrap
3-6-9-12-15-...
Pull ups 
Abike cals 

Fully through the 18 round + 20 cal
rest as needed

Row easy  10min @ 2:10-14 pace Done as rx'd - wasn't that easy... ;p

Squats seemed fine until I got to the Russian step ups

Lower back was very tight. I could also feel it in the 'arch' portion of the my kip in the pull-ups

Got very tight the rest of the day

A. Muscle snatch x 3 + OHS x 3 ; w/ empt bar then build--light sets only B. EMOM Snatch @ 70%  x 1 --5min C. BS @30x1; 6,6,5,5; rest 2min D. mixed grip wt pull up 3-4x3; rest 90sec  + 3sets 30sec abike @ 90% rest 10sec 20 DU 5 Burpee rest 10sec penlday Row 10-12 #moderate rest 90sec + 3sets DB incline curls @30x1;  6-8 reps rest 30sec FLR 1min on rings rest 1min