WODs

a) movement prep
3 rounds
30"on/15"off
alt samson stretch
handwalk
twisted cross

b) strength
amrap 10min
kb/db turkish get ups

no equipment move without db/kb or with object

c) conditioning
for time
100 kb/db swings
*emom 10 push ups

no equipment squats

a) movement prep
amrap 8min
20 jumping jacks
10 sumo squat stretch
20 mountain climbers
10 handwalks

b) conditioning
amrap 25
40 double unders
20 single arm db/kb thruster
40 mountain climbers
20 sit ups
40 double unders
20 single arm db burpees

no equipment squats, burpees

a) movement prep
3 round
45"on/15"off
step ups
alt instep stretch + rotation
handwalk + push ups

b) strength
3 sets
12 alt db/kb single leg rom deadlfits
12 plank ups
12 alt bird dogs
60"rest

c) conditioning
for time
30, 20, 10 reps
hand release push ups
frontrack lunges
into
10, 20, 30 reps
burpees
weighted step ups

a) movement prep
emom 8min
1. 40 mountain climbers
2. 10 dynamic glute bridge + 10"hollow hold

b) strength
emom 10min
1. 30" db/kb flutterkicks
2. 30" db/kb glute bridge

c) conditioning
amrap 20min
40 mountain climbers
20 sit ups
10 alt db/kb snatches

no equipment burpees

a) movement prep
amrap 6min
10 alt samson stretch
10 step ups
10 hollow rocks

b) strength
3 sets
10 weighted bulgarian split squats/side
20 weighted step ups
60"rest

no equipment move without db/kb

c) conditioning
10-1 reps
for time
db/kb goblet squats
reverse burpees

no equipment squats

a) movement prep
3 rounds
20 jumping jacks
10 handwalks
10 alt twisted cross
10 dynamic bridge

b) strength
skill: handstand push ups
5 push ups
5 pike push ups
5 kneeling box supported strict handstand push ups
5 feet box supported strict handstand push ups

emom 10min
1. 4-6 box supported strict handstand push ups
2. 30"hollow hold

c) conditioning
4 rounds
for time
20 single arm db/kb push press
40 alt db/kb renegade row
60 double unders

no equipment push ups, alternating side plank, jumping jacks