WODs

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

a) movement prep
3 rounds
40"on/10"off
down ups
alt inverted hamstring stretch
sumo squat stretch

b) strength
every 3min x 4
10 sumo stance db/kb dealdifts
10 db/kb tempo squats @41X1
10 jumping squats

no equipment move without db/kb

c) conditioning
50, 35, 20 reps
for time
kb/db swings
burpees

no equipment squats

a) movement prep
3 rounds
amrap 6min
5 down ups
5 handwalk + push ups
10 step ups

b) strength
4 sets
10 plank ups
20 alt plank knee twist
30"bottom of push up hold
60"rest

c) conditioning
amrap 20min
10 push ups
15 sit ups
20 step ups

a) movement prep
3 rounds
40"on/10"off
mountain climbers
samson stretch
handwalk

b) conditioning
for time
50 mountain climbers
50 single arm db/kb devils press
50 mountain climbers
50 single arm db push press
50 mountain climbers
50 db/kb overhead lunges
50 mountain climbers

no equipment burpees, 30 push ups, lunges

a) movement prep
3 sets
45"on/15"off
jumping jacks
samson stretch
alt calf stretch

b) strength
4 sets
10 db/kb goblet lunges
10 db/kb single leg glute bridge/side
30"reverse plank hold
60"rest

c) conditioning
10 rounds
for time
8 single arm db/kb thruster
24 double unders

no equipment squats, jumping jacks

a) movement prep
3 sets
45"on/15"off
down ups
instep step + rotation
down dog & seal
b) strength
4 sets
10 single arm db/kb floor press in hollow pos/side
10 single leg db/kb rom deadlift/side

no equipment 10 push ups, rom deadlifts without db/kb

c) conditioning
5 sets for total reps
1min alt db/kb snatches
1min sit ups
1min burpees over db/kb
1min rest

no equipment squats