Warm up

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

Stamina 10 rounds, un-timed:
1 x Rope Climb
BW Farmer’s Carry AFAP

Conditioning 8 rounds for time:
5 x Cleans
15 x Push Ups

Abs 2 rounds:
10 x Crunches
12 x Bicycles
12 x Pulse Ups
14 x Side Bends
16 x Russian Twists

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