Strength
Press 3x5@40/50/60
Assistance
Supine ring rows 3x10 (scale to low ring row)
WOD
E75s for 5 rds
5 strict chin ups
10 DB hammer curls
Rest 2 min
EMOM for 5 min
20 burpees RX?15 burpees RX ?10 burpees
Rest 2 min
EMOM for 5 min
25 yds walking lunges, arms in prisoner position