Strength: 20 mins to perform
1A: pull up programme
1B: remaining time
3rm bench press - Athlete
5rm bench press- intermediate
5x10 bench press - beginner

Wod: 21-15-9
T2B
SDHP@40/30
Thrusters@40/30

Wod: keep intensity high break up 21s and 15s in no more than 2 sets and aim to go unbroken on 9s. Keep this Wod fast , scale volume to get desired effect.