WODs

a) movement prep
2 rounds
50"on/10"off
row
down dog & seal

b) prehab
2 rounds
30"on/10"off
plank ups
arch hold

c) strength
3 sets on every 3min
8 seated db shoulder press
16 alt single leg romanien deadlift

d) conditioning
3 rounds
1000/800m row
20 db burpee deadlifts 20/15

time cap 20min

a) movement prep
2 rounds
40"on/10"off
jumping jacks
instep stretch + rotation
alt lat stretch

b) prehab
tabata
side plank raises/side

c) strength
4 sets on every 3min
6 power cleans + 6 frontrack lunges + 6 shoulder to overhead (climbing)

d) conditioning
amrap 14min
10 ball slams 20/15
20 slam ball lunges 20/125
10 push ups

scaled kneeling push ups

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

b) prehab
2 rounds
30"on/10"off
glute bridge
top of glute bridge hold
hollow hold

c) strength
5 sets on every 3min
5 tempo frontsquats (climbing)
5-10 strict toes to bar

d) conditioning
6 rounds
for time
15 wall balls 20/14
15/10cal bike

time cap 10min

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

b) prehab
2 rounds
30"on(/10"off
kb top of overhead hold/side
hollow rocks

c) strength
within 10min
20 kettlebell turkish get ups

d) conditioning
amrap 16min
20/15cal ski
20 swings 24/16
20 sit ups

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