Warm up

Strength
5 x 5 Press
5 x 5 Pull Ups
3 x 10 BB Curls
3 x 15 Weighted Dips

Stamina un-timed:
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Hang from the bar for a total of 5 minutes
3) Perform Max Sit Ups in 1:00, 2 x :30, & 4 x :15

Conditioning 6 rounds for time:
6 x Deadlifts
6 x BB Rows
6 x Hang Cleans
6 x Front Squats
6 x Push Press
6 x Back Squats
6 x Push Ups

Abs 2 rounds:
15 x Reverse Crunches
8 x V-Ups
8 x Russian Twists
10 x Crunches
15 x Bicycles

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