Strength: Deadlift 15 mins to find a 5rm

Wod: 2 RFT
50 DU
40 pull ups
30 HRPU
20 T2B
10 Ring dips

Strength: find a 5rm TNG reps are allowed , go heavy!

Wod: be tactical aim to maintain an uncomfortable pace working roughly 80-85% of your max effort.