Strength: 10-1 strict pull ups

Wod: 8 min ascending ladder 4-8-12-16
Deadlift@80/60
T2B

Strength: no kipping , can scale using bands but must be strict, if to easy wear a vest.

Wod: aim to pace this Wod , not moving slow but not red lining either. Try to control breathing and test out ranges on T2B