Warmup plus:
20 x Back Extensions

Strength
5 x 5 Deadlift
5 x 10 BB Row
3 x 10 Good Mornings
5 x 15 T2B

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
Rest, then 3 sets of Max Pull Ups
Rest, then hang from the bar for a total of 5 minute

2) 1 min Max Sit Ups and rest
4 x 30 sec Max Sit Ups and rest
5 x 15 sec Max Sit Ups

Conditioning
Run a 5k for time.

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