Strength
Curtis P’s - 5 x 3
Curtis P must start from the ground each rep.
1 rep will consist of 1x power clean, 1x front rack forward lunge (right leg), 1x front rack forward lunge (left leg), 1x push press.
Calisthenics
6:00 Handstand Hold - 2 rope climb each time you break
Conditioning
12:00 EMOM
Odd 1:00 - 10 KB Swing
Even 1:00 - 12 Air Squat