WODs

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

a) movement prep
2 rounds
50"on/10"off
row
lateral squat stretch

b) prehab
3 rounds
45"on/15"off
side plank hold/side
arch hold

c) strength
6 sets on every 2min
4 backsquats (climbing)

c) conditioning
5 rounds
for time
500/400m row
20 wall balls 20/14

scaled 14/10

a) movement prep
2 rounds
50"on/10"off
step ups
sumo squats stretch

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

c) strength
4 sets on every 3min
6 weighted bulgarian split squats/side
12 alt weighted step ups
12 weighted glute bridge

d) conditioning
amrap 14min
12 ball slams 20/15
8 burpee box jump overs 60/50

scaled 15/10

a) movement prep
2 rounds
40"on/10"off
jumping jacks
handwalk
hip crossover

b) prehab
2 rounds
30"on/10"off
alt bird dog
marching plank

c) strength
5 sets on every 2min
5 sumo deadlifts (climbing)
10 plate turkish sit ups

d) conditioning
7 rounds
for time
7 power cleans 40/30
7 push jerks 40/30
7 thruster 40/30
7 pull ups

rx+ 50/35, chest to bar
scaled 30/20, ring rows

time cap 15min

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