Warmup plus:
20 x Wall Balls

Strength
5 x 5 Shoulder Press
5 x 10 BB Curl
5 x 10 Dips
5 x 10 Lateral Raise

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

2) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
Rest, then perform 3 rounds of 20 x Diamond Push Ups, 20 x Regular Push Ups, 20 x Wide Push Ups, and 25 x Arm Haulers

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
Rest, then perform Max Sit Ups in 2:00, 1:30, 1:00, and :30. 1:1 work : rest ratio.

Conditioning 21-18-15-12-9-6-3
SBGU
Box Jumps

Finish every round with a 100m Farmer’s Carry

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