Strength: 20 mins to perform 5x8 deadlift@70-75%1rm

Wod: 15-12-9
Hang sq clean@60/40
STOH@60/40

Strength: more volume work on our strength , 5 min build up to 70-75% then 3 mins per set.

Wod: some heavy barbell cycling! Try and keep hold and keep moving