Warm up plus:
Max Rep Pull Ups

Workout
50 x KB Swing, rest 1 min
50 x KB Hang Clean, rest 1 min
50 x KB Push Press, rest 1 min
50 x KB Goblet Squat, rest 1 min
50 x KB Deadlift, rest 1 min
50 x KB Snatch, rest 1 min
50 x KB Swing, rest 1 min

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

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

3 rounds:
60 x Sit Ups
30 x Back Extensions

Conditioning
Run hill sprints with a 20lb vest.

Swimming
1  x75m, 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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