WODs

a) movement prep
2 rounds
50"on/10"off
rope jumps
down dog and seal

b) prehab
tabata
top of push ups hold
bottom of push ups hold
into
tabata
side plank raises/side

c) strength
2 sets on every 2min
5 shoulder press from the floor (climbing)

2 sets on every 2min
5 push press from the floor (climbing)

2 sets on every 2min
5 push jerks from the floor (climbing)

d) conditioning
amrap 10min
30 double unders
10 shoulder to overhead 50/35

scaled single unders (x2)"

a) movement prep
2 rounds
40"on/10"off
down ups
inverted hamstring stretch
handwalk

b) prehab
2 rounds
40"on/10"off
barbell good mornings
shoulder taps

c) strength
6 sets on every 2min
3 deadlifts @85%
6 push ups

d) conditioning
3 rounds
for max reps
1min hang power cleans 50/35
1min burpees over the bar
1min sit ups
1min rest

a) movement prep
3 rounds
50"on/10"off
jumping jacks
twisted cross
dynamic bridge

b) strength
5 sets on every 3min
4-6 shoot through
4-6 strict pull ups (varied grip)
6-12 v-ups

c) conditioning
for time
3 km run

time cap 18min

a) movement prep
2 rounds
50"on/10"off
samson stretch
handwalk + push ups

b) prehab
5 rounds
30"on/15"off
L-sit hang
plank hold

scaled tuck-sit hang

c) conditioning
amrap 8min
10 hand release push ups
20 swings 24/16

2min rest

amrap 8min
10 toes to bar
20 alt goblet lunges 24/16

a) movement prep
2 rounds
50"on/10"off
jumping jacks
elbow instep stretch + rotation
jefferson curl (unloaded bar)

b) prehab
2 rounds
40"on/10"off
hollow hold
reverse plank hold

c) strength
emom 9min
1.-3. 3 power snatches (climbing)
4.-6. 2 power snatches (climbing)
7.-9. 1 power snatches (climbing)

d) conditioning
for time
40 burpees over the bar
20 hang power snatches 35/25
40 overhead squats 35/25
20 hang power sntaches 35/25
40 burpees over the bar

scaled 30/20

time cap 15min

a) movement prep
2 rounds
40"on/10"off
rope jumps
samson stretch
down dog & seal

b) prehab
2 rounds
40"on/10"off
single arm plank hold/side
superman

c) strength
4 sets within 10min
8 db single arm floor press/side
16 alt db plank row

d) conditioning
5 rounds
for time
20 db single arm hang clean & jerks 22,5/15
20 sit ups
40 double unders

scaled single unders (x2), 15/10

time cap 15min