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 Max Push Ups in 2:00, 1:30, 1:00, & :30

Conditioning 30 min AMRAP
20 x Mountain Climbers
50 m Sprint
15 x Burpee Box Jumps
200 m Farmer’s Carry

Abs 2 rounds:
18 x Russian Twists
10 x Side Bends
15 x Crunches
13 x Leg Levers
16 x Wide Leg Sit Ups

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