Last rehab, I hope

Modified from a WOD Jon posted
21-15-9 NFT
60kg deadlifts
23.5" box jumps (20" box on the back porch)
TTB

I realised that the roof on the porch is high enough for me to stand on our 20" box and have room to jump off the box if I get to that. As the concrete around it slopes ridiculously (whoever poured the slab had no idea about levelling apparently) I can do everything from 23.5" up to about 27" at a guess.

Deadlifts were perhaps a bit easy, but still an exercise in setting my back. Way too much time in a chair means I have to consciously focus on that.
Box jumps were steady. All were jumped up and step down, my knees don't handle the jump back down yet. A few do-overs where I didn't plant my entire foot on the box and/or didn't stand all the way up.
TTB were the slowest part. Many do-overs where my toes didn't clear the bar/rafter. My legs were too bent, but I'll accept that for now, it's partly a consequence of have to bend my knees to start from the hang. When it isn't a struggle just to complete the exercise in any wild fashion I'll only accept reps where I push my knees out straight as tight hamstrings allow and then scoop the whole assembly up to the bar.

No skill work after, I got home late and it was my turn to cook so I needed to get on to dinner. As it was I struggled to avoid dripping on the food I was preparing.

Then made a post on Facebook that was supposed to be funny but came out nasty. Not being able to edit FB comments is frustrating, but I really should know better than to try and make jokes when I've rushed home and am post-WOD.

Press, half-arsed metcon

Press
5 x 40kg
5 x 42.5kg
5 x 45kg
About right.
Still had some gas left, which time and increasing weight will take care of.

12-13-14-15 x 30kg
That just about popped my foofoo valve.
Rep 15 my left shoulder was very hinky.

Rest 5 min (put the weights, motorbike and other assorted junk back in the shed)

Then
Run to the playground (about 500m according to mapmyrun); 3:09

3 rounds
10 TTB/pull-up combo
10 push-ups
9:32
TTB further demonstrated that Christmas is not good for abs.
The J.T. effect from the presses got me on the push-ups.
The whole episode was very embarrassing, especially with 3 early teenage girls sitting there eating fish and chips while I puffed and rested my way through.
I'm sure I was discussed after my departure.

Run (stagger) home; 3:22

I'd like to thank my 5 y.o. niece for the opportunity to discover that the monkey bars at the playground are tall enough to hang from during the hours I spent with her there. The bars are too fat to be comfortable, and they're all artistically bent into a partial helix, but they are usable.
The other adults pushed their kids on the swings, I competed with the kids for space on the bars.

Press, TTB-Pull-ups, Squats

3 RFT
10 x 40kg Press
10 TTB-pull-ups
20 Squats

15:09
Should have been more like 5.

BrandX core workout

By the system I use to track the HQ WODs I should have done the back extension sit-up workout, but my back doesn't feel solid enough.

So I did:

30 OHS 25 kg
20 Toes to Bar
30 Front Squat 25 kg
30 Hollow Rocks
30 Back Squats 25 kg
40 Ab Mat Sit ups

16:23

OHS are still a struggle for me, so I went lighter than the 30kg I should have done. They were probably the best OHSs I've done, so I am making progress.

Front squats weren't heavy, but they were tiring and the problems I have with squatting in general made them a struggle.
I'd never done hollow rocks before. I didn't do them well, too many bumps instead of a smooth rocking motion.
Back squats for the first time in about 18 years? Felt solid relative to the other two versions, but still freaking me out being under a bar. I only did them because the weight was so light. I think at 35kg I would have been in a full-blown panic attack.

And as an unexpected bonus, while stretching my back on the foam roller before starting to uncurl me from "IT geek hunched over keyboard position" a vertebrae or two clunked back into position. My back feels better than it has in weeks. Yay!