Performance

A.
Four sets of:
Back Squat x 6-8 reps @ 30X1  subbed strict press x4 at 135lbs
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds

Taking it easy on the low back.

B.
Complete as many rounds and reps as possible in 12 minutes of:  5+12
Walking Lunge x 20 yards  started just stepping back in round 3
Burpees x 10 reps  subbed 4 strict pull-ups
Double-Unders x 30 reps

Weight: 221.2, BF 27.2

Food:

8:00: 1/2 avocado, eggs, coffee 

11:30 banana

1:45 salad

3:30 meat stick
5:00 nuts

6:00 crockpot beef roast and veggies (not good)