Warm up

Strength
3 x 3 Bench Press
3 x 10 Pull Ups
3 x 10 DB Fly
3 x 10 DB Row

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 min
2) Perform Max Chin Ups in 5 min

3) Perform 1/3 of your Max Push Ups EMOM for 3 min
4) Perform 3 rounds of 20: Wide Push Ups, Regular Push Ups, Diamond Push Ups, & Arm Haulers

5) Perform 1/2 of your Max Sit Ups in 4 min
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning 20 min AMRAP:
2 x Rope Climbs
4 x HSPU
8 x KB Swings

Abs 2 rounds:
20 x Crunches
20 x Reverse Crunches
8 x Pulse Ups
15 x Bicycles

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