WODs

a) movement prep
3 sets
40"on/10"off
down ups
handwalk + push ups
dynmaic bridge
mountain climbers

b) strength
4 sets
30"on/30"off
max push ups
max box/chair supported dips
max v-ups

c) conditioning
3 rounds
for time
20 alt single arm db/kb devils press
40 alt db/kb frontrack lunges
60 mountain climbers

no equipment burpees, lunges

a) movement prep
every 30" x 9
10 alt lateral squat stretch
10 alt samson stretch
5 handwalks

b) strength
3 sets
8 bulgarian split squats/side
12 alt db/kb cossack squats
16 alt db/kb rom deadlfits
60"rest

no equipment move without db/kb

c) conditioning
amrap 15min
15 kb/db high pulls
15 sit ups

no equipment down ups

a) movement prep
3 sets
40"on/10"off
handwalk + push ups
twisted cross
sumo squat stretch

b) strength
4 sets
8-10 db/kb single arm floor press/side
60"plank hold
rest as needed

no equipment 12 hand release push ups

c) conditioning
21, 15, 9. 9. 15, 21 reps
for time
burpees jumping squats
50 mountain climbers b/w sets

a) movement prep
amrap 6min
10 alt instep stretch + rotation
5 handwalks
10 dynamic bridge

b) strength
3 sets
8 db/kb single leg rom deadlift into frontrack lunges/side
16 db/kb glute bridge
30"reverse plank hold
60"rest

no equipment move without db/kb

c) conditioning
amrap 20min
20 alt db/kb snatches
20 alt single arm db/kb overhead lunges
20 sit ups

no equipment down ups, alt lunges

a) movement prep
3 sets
40"on/10"off
step ups
samson stretch
handwalk + push ups

b) strength
every 3min x 4
5 box/chair supported strict handstand push ups
10 alt db renegade rows
15 weighted sit ups

c) conditioning
10 rounds
for time
6 push ups
12 weighted step ups
24 double unders

no equipment step ups, jumping jacks

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