Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curls
5 x 10 Dips

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform Max Push Ups in 2:00, 1:30, 1:00, & :30
3) Work up to a heavy Clean

Conditioning 6 rounds for time:
6 x TGU
6 x Front Squats
6 x Pull Ups

Abs 2 rounds:
20 x Pulse Ups
12 x Crunches
15 x Wide Leg Sit Ups
9 x V-Ups

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