WODs

a) movement prep
amrap 6min
20 jumping jacks
5 handwalk + push ups
10 twisted cross
5 dynmaic bridge

b) strength
4 sets
40"on/10"off
db/kb windmill/side
db/kb turkish sit ups
db/kb russian twist

no equipment move without kb/db

c) conditioning
amrap 18min
30 double unders
30 sit ups
30 double unders
30 push ups

no equipment jumping jacks

a) movement prep
tabata
down ups
samson stretch

b) conditioning
20 rounds
for time
6 single arm db devils press
10 alt weighted step ups

no equipment burpees, step ups

a) movement prep
amrap 5min
20 mountain climbers
5 handwalks + push ups
10 twisted cross

b) strength/skill
strict box supported handstand push ups
10 hollow rocks
10 arch rocks
10 hollow into arch rolls
into
2 rounds
5 push ups
5 pike push ups
into
2 rounds
5 kneeling box supported strict handstand push ups
5 feet box supported strict handstand pusz ups

emom 10min
1. 3-6 box supported strict handstand push ups
2. 30sec hollow hold

c) conditioning
amrap 16min
8 hand release push ups
16 squats
24 mountain climbers

a) movement prep
2 sets
40"on/10"off
alt calf stretches
samson stretches
handwalks
jumping jacks

b) strength
amrap 10min
4 alt kb/db turkish get ups
10 hollow rocks

no equipment move without kb/db

c) conditioning
5 rounds
for time
30 kb/db swings
60 double unders

no equipment down ups, jumping jacks

a) movement prep
amrap 6min
10 alt lateral squat stretches
10 alt twisted cross

b) strength
3 sets
10 db/kb lateral lunges left leg
10 db/kb lateral lunges right leg
20 weighted glute bridge
rest as needed

no equipment move without kb/db

c) conditioning
8 rounds
for time
20 single arm db/kb thruster
20 sit ups

no equipment squats

a) movement prep
3 sets
30"on/10"off
down ups
handwalk + push ups
dynamic bridge

b) strength
4 sets
20"tempo push ups @41X1
20"top of push up hold
20"bottom of push up hold
20"arch hold
60" rest

c) conditioning
amrap 16min
accending ladder
2-4-6-8-10-12 etc
burpees
weighted step ups

no equipement step ups