WU: 
3 x Hip circle Lateral walk 
20 Ys on bands
 
Strength: Strict Press
1) Work up to 70% of 1rm strict press
2) Complete 5×5 strict press @ 70% of 1rm
 
Cond: EMOM 12 for quality
M1) 10 BB RDLs 
M2) 10 DB Low rows
M3) 20 Low to high to low planks
 
*Use medium weight, slow reps, low rows one arm per minute