Warmup

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

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform Max Push Ups in 2:00, 1:30, 1:00, and :30

Conditioning 3 rounds, 30 sec each exercise with a Bulgarian Bag (or sand bag, kettlebell, etc):

Swing Right
Goblet Squat
Swing Left
Push Press
Push Up (bag on your back)
Curl
Thrusters
Wall Sit
Box Jump
Lunges

Abs 6 rounds:
14 x Russian Twists
12 x Crunches

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