Lift: Banded + un-banded DL
3 + 5 x 5s : work to max (T&G) 15 min cap

Wod: 15 min cap
100 cals on assault bike
Every 2 min
3 muscle ups Or 5 c2b

Core buy out: (ETA:7min)
2 min pushups
100 side oblique kettle bell crunches
2 min pushups