I had a couple of days off after I strained my lower back from the deadlift in Crossfit total - nobody to blame but my ego I know

Today I did my normal warm up of..
arm rotations, 8 air squats, squat stretch, 4 lunge and twists, 2 lunge with high reach, 8 abmat situps (was doing really easy hands forwards but now doing arms folded over chest), 8 abmat back extentions, 8 u/h pulldown @ 20kg, 8 push ups at hip height bar (getting easier slowly and my plank is much better).

Then...

Thursday 091015
Buttercups:
Three rounds for time of:
pvc-15 pound Hang squat clean, 10 reps - I used aa 7kg / 15lb bar
15 Push-ups or progressions - I did push ups against a bar at hip height - Full ROM chest to bar each rep

Done in 7.31 mins
I did 12 reps of HSC's on the last round because 2 were sloppy and I was trying to shrug it and touch my delts each time. My push ups were tough but I'm determined to get stronger at them and so although I took breaks as nec I completed all reps. Overall really pleased with workout

and after a few mins rest and although out of sync slightly because I didn't want to stress my back to quick I did

Monday 091019
If you cannot do any pull ups do 5 rounds of 5 beginner pull ups or 5 rounds of 5 assisted pull ups using as little resistance as possible.

I did u/h pulldown (with overhead pulley on my knees not fixed under a pad like most machine) so that I could increase the weight.
5 reps @ 25kg / 55lb
5 reps @ 30kg / 66lb
5 reps @ 35 kg / 77lb but failed last rep so only 4
5 reps @ 32kg / 70lb
5 reps @ 33kg / 72lb

I arms were shot - they still feel shaky an hour afterwards but still enjoyed the workout.