WODs

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

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

c) strength
emom 10min
even: 6 deadlifts (climbing)
odd: 12 hand release push ups

d) conditioning
6 rounds
for time
8 power cleans 60/40
12 burpees over bar

time cap 13min

a) movement prep
2 rounds
50"on/10"off
rope jumps
instep stretch + rotation

b) prehab
2 rounds
30"on/10"off
banded face pulls
banded pull downs

c) strength
4 sets on evey 2min
5-8 strict pull ups
10-14 weighted sit ups

d) conditioning
amrap 18min
40 double unders
30 alt db snatches 20/15
20 box jump overs 60/50
10 single arm db devils press 20/15

a) movement prep
2 rounds
50"on/10"off
row
handwalk
dynamic bridge

b) prehab
2 rounds
30"on/10"off
scapula push ups
plank hold
recverse snow angels

c) strength
3 sets on every 3min
6 benchpress (climbing)
9 db bent over row

d) conditioning
5 rounds
for time
10 push press 50/35
20/15cal row

time cap 15min

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

b) prehab
2 rounds
40"on/10"off
hollow hold
flutter kicks
glute bridge

c) strength
10-8-6-4-2
backsquats (climbing)
2min rest b/w sets

d) conditioning
amrap 8min
10 swings 24/16
20 jumping lunges

a) movement prep
2 rounds
40"on/10"off
down ups
step ups
sumo squat stretch
handwalk + push up

b) prehab
3 rounds
40"on/10"off
seated db frontrack hold/side
marching plank

c) conditioning
for max reps
amrap 6min
10 db power cleans 20/15
8 burpees
2mim rest
amrap 6min
10 db frontsquats 20/15
8 box jumps 60/50
2min rest
amrap 6min
10 db push press 20/15
8 toes to bar

a) movement prep
2 rounds
40"on/10"off
bike
samson stretch
down ups

b) prehab
2 rounds
30"on/10"off
tuck ups
hollow hold

c) conditioning
6 rounds
for time
12/10cal bike
10 alt db snatches
10 burpees over the db

time cap 15min