WODs

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

b) strength
3 sets
10 tempo step downs/side
30sec plank ups
1min rest

c) conditioning
for time
40-30-20-10 reps
hand release push ups
v-ups
into
10-20-30-40 reps
single arm db push press
step ups

no equipment chair dips
scaled kneeling hand release push ups, tuck ups

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

b) strength
3 sets
30sec alt bird dogs
30sec arch hold
30sec reverse plank hold
30sec rest

c) conditioning
for time
10,20,30 burpees
20,40,60 forward lunges
into
30,20,10 reverse burpees
60,40,20 reverse lunges

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

b) strenght
3 sets
10 db single leg rom deadlifts into frontrack lunges/side
10 db siingle leg glute bridge

no equipment single leg deadlifts into forward lunge/side
single leg glute bridge

c) conditioning
amrap 15min
10 alt single arm devils press
20 single arm db thruster

no equipment burpees, squats

a) movement prep
2 rounds
40"on/10"off
mountain climbers
hollow rocks
twisted cross

b) conditioning
for time
50-40-30-20-10 reps
hand release push ups
sit ups
squats
*30 mountain climbers b/w sets

scaled kneeling hand release push ups

timecap 30min

a) movement prep
amrap 3min
12 jumping jacks
6 dynamic bridge
6 hollow rocks

b) strength
3 rounds
6 knee or feet chair supported strict handstand push ups into 30sec handstand hold
1min rest

c) conditioning
amrap 16min
12 reverse burpees
12 swings
24 jumping jacks

no equipment squats

a) movement prep
2 rounds
40"on/10"off
down ups
sumo squat stretch

b) strength
2 rounds
30"on/15"off
hollow rock
hollow hold
arch rock
arch hold

c) conditioning
5 rounds
for total reps
2min on/1min off
20 jumping squats
10 burpees
max sit ups in remaining time