Warm up

Strength AHAP/AMRAP:
Deadlift
Good Mornings
HLR

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

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

Conditioning 6 rounds for time:
200 m Run
4 x Thrusters
8 x Box Jumps
12 x Dips
16 x Walking Lunges

Abs 2 rounds:
20 x Pulse Ups
24 x Bicycles
60 sec Plank
15 x Crunches

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