Warm up

Stamina 

1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of 30 x Push Ups & 30 x Arm Haulers

3) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
4) Perform Max Pull Ups in 5 minutes

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform 3 rounds of 30 x Sit Ups & 30 x Back Extensions

Conditioning
Run a 5k for time. 

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