Warm up

Strength AMRAP/AHAP:
Bench Press
Pull Ups
DB Fly
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 EMOM for 4 min
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning
Ruck March for 1 hour

Abs
6 x V-Ups
16 x Russian Twists
10 x Crunches
12 x Side Bends
14 x Reverse Crunches
10 x Wide Leg Sit Ups

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