WOD 1: 5 sets:
-8 pause goblet squats
-10/10 flat bench DB row https://www.youtube.com/watch?v=roCP6wCXPqo
Experiment with weight. Make sure you maintain good form
WOD 2: 5 sets:
-8 dumbbell Z press https://www.youtube.com/watch?v=wce-elEhBHw
-10/10 single leg deadlifts
WOD 3: 3 sets:
-1:00 hollow body pvc pull-downs. Remember you can tuck knees in to scale https://www.youtube.com/watch?v=t9QbNxnyoiU