Warm up

Strength
15 x Squat @ 80% of 10RM
3 x 10 BB Row
5 x 5 Man Makers + 5 Pull Ups

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Chin Ups for 5 minutes

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20 each: Diamond Push Ups, Regular Push Ups, Wide Push Ups, & Arm Haulers

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning
90-120 min Ruck March

Abs 2 rounds:
12 x Leg Levers
14 x Reverse Crunches
60 sec Plank
12 x Pulse Ups
10 x Bicycles

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