Warm up

Strength
Bench Press AHAP
DB Fly AHAP
DB Row AHAP

Stamina un-timed:
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Chin Ups in 3 minutes

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform Max Plyo Push Ups

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 7 rounds for time:
10 x Double KB Swings
10 x HSPU

Abs 2 rounds:
12 x Leg Levers
20 x Crunches
24 x Wide Leg Sit Ups
12 x Side Bends

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