Warm up

Strength
5 x 5 Hang Cleans

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 3 sets of Max Weighted Pull Ups

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform Max Plyo Push Ups in 2:00, 1:30, 1:00, & :30

Conditioning 2 rounds for time WITH a weight vest:
Run 1 mile
50 x Burpees

Abs 3 rounds:
12 x Pulse Ups
16 x Bicycles
30 x Crunches

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