Strength :
1A-5 mins to build upto 70% of your 1rm C&J
1B- 8 min Emom performing 1 rep and building weight each round.

Wod: “Bradshaw” 10RFT
3 HSPU
6 DL@100/70
12 pull ups
24 DUs

Wod: a chance for you to flow through a hero Wod at a fast pace, aim to be completing rounds in around 90 secs