Strength: pull ups-
5 mins to find a max set of unbroken strict pull ups
Or max effort isometric hold
make you sure you write this down as this will form your pull up programme

Wod:
3 min Me cal bike
1 mi rest
3 min Me T2B
1 min rest
3 min Me cal row
1 min rest
3 min Me HSPU
1 min rest
3 min Me cal ski
1 min rest
3 min Me BBJO@24/20”
1 min rest

Wod: these are ME rounds go hard and fast , give it everything you can. Use the 1 minute to record score and take on water.