Warm up

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

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, & Arm Haulers

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 for time:
Run 1000 m
Perform 5 rounds of 5 x Pull Ups, 10 x Push Ups, & 15 x Air Squats
Run 800 m
Perform 4 rounds
Run 600 m
Perform 3 rounds
Run 400 m
Perform 2 rounds
Run 200 m
Perform 1 round

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