Warm up

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

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

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform 3 rounds of 20 x T2B, 20 x Flutter Kicks, & 20 x Crunches

Conditioning 5 rounds for time:
7 x Muscle Ups
21 x Burpees

Substitute 7 x Pull Ups and 7 x Dips, or 7 x Rope Climbs, if you cannot do muscle ups

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