For quality:

15-10-5 reps of:

• banded good mornings
• T Pushups (pushup, then one arm up to create a t-position with body.  scale: from knees)
• lunges – each leg
• leg swings – front / back & side / side
• presses (start with dowel for 15, then with empty bar for 10 & 5)

• 10 min to establish 10 rep max 1 arm press for R and L arm

Then,

• 10 min to retest 1 rep max strict press

3 Rounds for time:

• 8 Push Jerks (135/95)
• 6 Bar MU (scale: 12 C2B, 12 Pull Ups)
• 8 Front Squats (same bar)
• 6 T2B (scale: 6 knee raises)

Rest 1 min

• UB DU work: 10-20-30-20-10

• lats – focus on them – lax ball smash, stretch and roll