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 3 rounds of 20 x Plyo Push Ups

Conditioning for time:
20 x Pistols
Run 100 m
20 x Box Jumps
Run 100 m
20 x Split Squats
Run 100 m
20 x Lateral Jumps
Run 100 m
20 x Jumping Lunges
Run 100 m
20 x Mountain Climbers
Run 100 m
20 x Burpee Broad Jumps
Run 100 m
20 x Jumping Jacks
Run 100 m

Abs 2 rounds:
10 x Pulse Ups
26 x Russian Twists
13 x Crunches
60 sec Plank
15 x Wide Leg Sit Ups
26 x Bicycles

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