Lift: Banded + un-banded DL wk 3/3
3 + 5 x 5s : work to max (T&G) 15 min cap +10-20#

Wod: 20 min emom
Even: Rowing cals 12/10
Odd: OHS X7 135/95 (G-155/105) (Scale @ 10r)

Core buy out:
100 palof press (each side)
2 min gymnastics your choice