Warm up

Strength
3 x 3 Deadlift
3 x 10 Good Mornings
5 x 15 HLR

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of 30 x Push Ups & Arm Haulers

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 3 rounds of 10: Sit Ups, Crunches, Leg Levers, K2E, Flutter Kicks, & Reverse Crunches

Conditioning 7 rounds for time:
4 x Thrusters
3 x HSPU
20-40-20 Suicide Sprints

Abs
6 x V-Ups
60 sec Plank
18 x Side Bends
14 x Crunches
30 x Wide Leg Sit Ups
20 x Bicycles

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