WODs

a) movement prep
amrap 5min
30 single unders
10 alt inverted hamstring stretch
5 handwalks

b) prehab
2 rounds
30"on/15"off
nose to wall handstand hold
barbell good mornings

c) strength
emom 10min
1. 4 deadlift > 78%
2. max strict handstand push ups

scaled box supported strict handstand push ups

d) conditioning
amrap 15min
10 sumo deadlift high pulls 40/30
20 sit ups
40 double unders

scaled single unders (x2)

a) movement prep
2 rounds
50"on/10"off
bike/ski
samsons stretch

b) prehab
within 5min
max plank hold

c) skill: bar muscle up

d) conditioning
amrap 8min
12/10cal ski
8 toes to bar
8 push ups

2min rest

amrap 8min
12/10cal bike
8 jumping lunges
4 bar muscle ups/pull ups

a) movement prep
2 rounds
50"on/10"off
row
sumo squat stretch

b) prehab
2 rounds
30""on/10"off
bottom of squat hold
hollow hold

c) strength
6 sets on every 3min
3 backsquats >82%
max strict pull ups

d) conditioning
27,21,15,9 reps
for time
cal row (cal)
burpees over the rower

timecap 14min

a) movement prep
amrap 5min
10 step ups
5 handwalk + push ups
10 alt twisted cross

b) prehab
2 rounds
30"on/10"off
top of push up hold
bottom of push up hold

c) strength
5 sets on every 3min
5 benchpress >75%
5-10 one arm kb bent over row/side

d) conditioning
amrap 12min
20 swings 24/16
10 single arm kb push press 24/16
20 box jumps 60/50

scaled 20/12

a) movement prep
amrap 5min
200m run
10 sumo squat stretch

b) skill: power snatch/overhead squat

c) conditioning
0:00-20:00
"Nancy"
5 rounds
400m run
15 overhead squats 40/30

20:00-30:00
3 rounds
10 behind the neck press 20/15
10 barbell good mornings 20/15
10 barbell turkish sit ups 20/15

a) movement prep
tabata
jumping jacks
samson stretch

b) conditioning
3 rounds
90" on/30"off
wall ball sit ups
push ups
row
bench hop overs