WODs

a) movement prep
2 rounds
45"on/15"off
handwalk + push ups
dynamic bridge
samson stretch

b) strength
4 sets
30"hollow hold
30"side plank hold
30"arch hold
30"side plank hold
30"rest

c) conditioning
7 rounds
for time
5 inchworm
10 kb/db high pulls
20 weighted step ups

no equipment burpees, step ups

a) movement prep
3 rounds
10 down ups
10 alt instep stretch + rotation

b) strength
amrap 8min
4 alt kb/db turkish get ups
8 alt kb/db russian twist

no equipment turkish get ups with bottle, russian twist with bottle

c) conditioning
40, 30, 20, 10 reps
for time
single arm db/kb push press
burpees over db/kb

no equipment squats, burpees

a) movement prep
amrap 5min
20 jumping jacks
10 samson stretch
5 handwalk + push ups

b) strength
3 sets
10 split stance db/kb romanian deadlift/side
10 db/kb cossack squats
60"rest

c) conditioning
42, 30, 18 reps
for time
buy in 90 mountain climbers
kb/db swings
kb/db goblet lunges
buy out 90 mountain climbers

no equipment burpees, lunges

a) movement prep
2 rounds
45"on/15"off
down ups
sumo squat stretch
twisted cross

b) conditioning
20 rounds
for time
4 burpees
6 single arm db thruster
8 sit ups

no equipement burpees, squats

a) movement prep
emom 8min
1. 12 step ups
2. 8 handwalk + push ups

b) strength
4 sets
30"superman
30"alt bird dog
30"plank ups
30"bottom of push up hold
30"rest

c) conditioning
amrap 15min
5/5 single arm db/kb push press
10 weighted step ups

no equipment push ups, step ups

a) movement prep
2 rounds
45"on/15"off
jumping jacks
sumo squat stretch

b) skill pistol squat
10 air squats
10 narrow stance squats
10 atl reverse lunges
10 alt pistol squat with anchored foot
5 neg pistol on box/chair/side
5 pistols on box/chair/side

c) conditioning
10 rounds
for time
5 reverse burpees
10 alt pistol squats
15 jumping jacks

scale alt pistol squats with anchored foot, squats