Warm up

Strength
10 x 5 Bench Press
3 x 10 Incline DB Fly
5 x 10 DB Row
3 x 20 Rear Delt
3 x 10 Hammer Curl

Stamina
50 x Cleans
800 m Buddy Carry

Conditioning for time:
100 x Pull Ups
100 x Push Ups
100 x Sit Ups
100 x Air Squats

Abs 2 rounds:
20 x Crunches
20 x Leg Levers
13 x Side Bends
9 x V-Ups
20 x Russian Twists

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