STRENGTH
Work up to a 1rm Bench Press.

Perform 10-15 Good Mornings (empty bar) after every set.

CONDITIONING
AMRAP, in 20:00, of:
Strict “Cindy”
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Sub Strict Pull-Ups with Ring Rows.
Scale up option to Dips instead of Push-Ups if you want.
Change Air Squats to Sit-Ups if you’re sore from yesterday’s wod. or change air squats to lunges or goblet squats for variety.
Have fun with it.