Warm Up:
Coach's Choice

MOB:
Banded shoulder ROM on rig

Strength/ Skill: 
1A)BB Z Press 4X5 (mod heavy) https://youtu.be/wF0Och9eq28 
1B) Strict Dips 3X6
(if dips are solid then use tempo 21X1)

WOD:
4 sets:
:60 row @ mod pace
10 DB DL (heavy for you)
DNB QM - controlled and slow can add plate
50 DU/100 Single
Rest 2 min bwt. sets

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