WODs

a) movement prep
amrap 4min
4 down ups
6 down dog & seal
8 sumo squat stretch

b) conditioning
0:00-10:00
3 rounds
10 burpees
20 sit ups
30 squats
10:00-20:00
2 rounds
15 burpees
30 sit ups
45 squats
20:00-30:00
1 round
30 burpees
60 sit ups
90 squats

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

b) strength (only zoom)
tabata
hollow hold
arch hold

c) conditioning
10 rounds
for time
5 inchworm
10 reverse snow angels
20 step ups

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a) movement prep
amrap 4min
10 lateral squat stretch
10 hollow rocks

b) strength (only zoom)
4 sets
5 pause squats @33X1
30sec rest

c) conditioning
for time
300 squats
*emom 10 v-ups

scaled tuck ups

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a) movement prep
tabata
jumping jacks
samson stretch

b) strength (only zoom)
4 sets
5 pause push ups @42X1
45sec rest

scaled kneeling pause push ups

c) conditioning
amrap 18min
50 jumping jacks
20 lunges
10 hand release push ups

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

b) conditioning
20 rounds
for time
3 burpees
6 sit ups
9 squats

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a) movement prep
2 rounds
30"on/10"off
jumping jacks
hollow rocks
prisoner good mornings

b) skill kb high pulls

c) conditioning
emom 30min
1. 15/10cal row
2. 15 kb high pulls
3. 15 sit ups
4. 15/10cal bike
5. 15 box jumps