Warmup

Stamina
1) Perform 1/3 of your max Pull Ups EMOM for 3 minutes.

Take a rest and then perform AMRAP Pull Ups in 1 minute.

2) Perform 1/3 of your max Push Ups EMOM for 3 minutes.

Take a rest then 3 rounds of 20 Diamond Push Ups, 20 Push Ups, 20 Wide Push Ups, and 25 Arm Haulers.

3) Perform 1/2 your max Sit Ups EMOM for 4 minutes.

Take a rest then perform a 1:1 work/rest of max Sit Ups in 2 min, 1:30, 1:00, and :30.

Conditioning 3 rounds for time:
50 x SDHP
12 x Man Makers
21 x Box Jumps

Swimming
1 x 75m, rest 20 breaths
1 x 25m, rest 15 breaths
2 x 50m, rest 15 breaths
6 x 25m, rest 15 breaths

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