WODs

a) movement prep
amrap 5min
1. 10 sumo squat stretch
2. 10 samsons stretch

b) strength/skill
pistol squat progression
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

emom 10min
1. 8-10 alt pistol squats
2. 30"hollow hold

c) conditioning
30-20-10-20-30 reps
for time
db/kb single arm hang power clean & jerks
db/kb alt frontrack lunges

a) movement prep
amrap 5min
5 handwalk + push ups
10 alt lateral squat stretch
5 dynamic bridge
10 hip crossover

b) Schweinehund Challenge Benchmark
amrap 20min
10 push ups
15 sit ups
20 squats

a) movement prep
4 sets
45"on/15"off
down ups
alt instep stretch + rotation
handwalk
step ups

b) conditioning
for time
50 burpees
50 db/kb swings
50 db/kb goblet squats
50 reverse burpees
50 db/kb push press
50 db/kb step ups

no equipment sit ups, squats, push ups

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