WODs

a) movement prep
amrap 5min
5 down ups
10 samson stretches
5 down dog & seal

b) prehab
tabata
hollow hold
arch hold

c) strength
6 sets on every 2min
3 frontsquats >80%

d) conditioning
6 rounds
8 toes to bar
10 frontsquats 50/35
8 burpees over the bar

time cap 15min

a) movement prep
2 rounds
50"on/10"off
row
handwalk + push ups

b) prehab
2 rounds
30"on/15"off
barbell overhead hold
hanging hollow hold

c) strength
within 12min
build up to a heavy push press

d) conditioning
amrap 15min
10 pull ups
10 shoulder to overhead 50/35
20/15cal row

scaled 40/30

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

b) prehab
3 rounds
30"on/10"on
hollow rocks
side plank raises/side

c) conditioning
"Will Lindsay"
10 rounds
for time
3 devils press 25/15
22 alt db lunges 25/15
19 squats

time cap 25min

a) movement prep
amrrap 5min
200m run
10 alt elbow instep stretch + rotation

b) prehab
3 rounds
30"on/10"off
barbell good mornings
parallette l-sit hold

scaled tuck sit

c) strength
emom 10min
even: 6 deadlifts >77%
odd: 6 shoot throughs

d) conditioning
4 rounds
for time
400m run
20 sit ups
10 power cleans 60/40

scaled 40/30

time cap 16min

a) movement prep
2 rounds
45"on/15"off
samson stretch
sumo squat stretch
down dog & seal

b) prehab
tabata
side plank raises/side

c) strength
5 rounds for quality
4 alt turkish get ups
8 russian twist

d) conditioning
amrap 15min
20 swings
15 goblet squats
10 toes to bar

a) movement prep
2 rounds
45"on/15"off
step ups
samson stretch
down ups

b) prehab
tabata
hollow rocks
arch rocks

c) conditioning
teams of two
buy in 400m
120 alt db snatches 20/15
60 db box step overs 60/50
120 db overhead lunges 20/15
60 db single arm devils press 20/15
buy out 400m

time cap 35min