Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curl
5 x 15 Dips

Stamina un-timed:
1 mile Barbell or Yoke carry @ 150% BW

If weight touches the ground, event is terminated. Holy balls, suck it up!

Abs 4 rounds:
60 sec Plank
14 x Russian Twists
12 x Side Bends

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