Warm Up
10:00 EMOM
ODD- 30 Heavy Rope Dubs
Even- 20 Handstand Shoulder Taps/ Adv Freestanding
4×5 Single Leg Box Squat (Standing on top of box with inside of foot lined up with the edge of the box. Whole Foot stays on the box freestanding leg taps the ground with no bounce)
Strength
Internal Comp WOD 3
In 10 Minutes
Establish a 1RM Curtis P
Curtis P = 1 Power Clean + 1 Front Rack Lunge per leg + Shoulder to Overhead
WOD
2 Rounds
75 Double Unders
20 Hang Power Cleans (185,125)
75 Double Unders
20 Strict Handstand Push-ups
Open- Kipping