Strength:
1A: pull up programme
1B: Ring dips 3x50%
1C: Rope climb Emom

Wod: “ Bradley” 30 min TC
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Wod: go hard and fast , sprint the 100m and aim to go unbroken , scale to keep in line with this.