Warm up

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

Stamina
1) Perform Max Pull Ups in 1 min
2) Perform Max Push Ups in 1 min
3) Perform Max Sit Ups in 1 min

Conditioning 10 rounds for time:
Run 100 m
3 x Thrusters
2 x SBGU
1 x Rope Climb

Abs 2 rounds:
20 x Pulse Ups
18 x Bicycles
8 x V-Ups
10 x Side Bends
15 x Crunches

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