Warm up

Strength
10 x 5 Deadlift
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 3 sets 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, & :30

Conditioning for time:
60 x Wall Ball
50 x Box Jumps
40 x Back Extensions
30 x Walking Lunges
20 x KB Swings
10 x OH Squats

Abs 3 rounds:
14 x Russian Twists
10 x Wide Leg Sit Ups
26 x Bicycles

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