Warmup

Strength
10 x 5 Deadlift
5 x 10 BB Row
5 x 15 Hanging Leg Raise

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 5 minutes of Max Pull Ups, 1:1 work-rest ratio

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20 each: Wide Push Ups, Regular Push Ups, & Diamond Push Ups

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, and :30

Conditioning 5 rounds AMRAP in 1 minute each:
Wall Ball
SDHP
Box Jump
Push Press

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