Warm up

Strength
10 x 5 Deadlift
3 x 10 Squat
5 x 10 BB Row
5 x 15 HLR

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Pull Ups in 5 minutes

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20 each: Diamond Push Ups, Regular Push Ups, Wide 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, & :30

Conditioning
Run a 5k for time. Wear a vest if you can.

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