Warm up

Strength AHAP
Press
Pull Ups
BB Curls
Dips

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 min
2) Perform 1/2 of your Max Sit Ups EMOM for 4 min
3) Perform 3 rounds of 20 GHD Sit Ups & Back Extensions

Conditioning for time:
15 x Rope Climbs
75 x SBGU
750 m Row

Abs 2 rounds:
16 x Bicycles
14 x Side Bends
10 x V-Ups
8 x Flutter Kicks

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