Front Squat, Strict Pull-ups, Heavy KB Swings, Toes to bar, Lunges

Front Squat deep A to G
10 x 45
10 x 95
10 x 115
10 x 135
10 x 45

4 rounds for time of
10 Strict Pull-ups
10 Heavy KB Swings w/ 80lb dumbbell
10 Toes to bar
10 Lunges
1 min rest

Splits
1 - 1:22
2 - 2:02
3 - 3:04
4 - 4:58
Total w/ rest - 14:28

Rest 13 min

20 Burpees as fast as I could move
Total time - 1:19

I wanted to fry my grip and push heavy weight on the KB swings.  I got that done but might have pushed too hard.  I really hurt bad on this one.  The KB Swings were almost more than I could handle.  Doing them tired was not a great idea.  I really struggled with these.  In the last round I could barely lift the weight.  I lifted it felt a sharp pain in my abdominal muscle and dropped the weight.  I got very mad and was able to use the fury to finish the set.  Problem there sits.  I think I pushed my back to far.  I am typing this 5 hours later and my back is sore, and my body is drained.