WODs

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

a) movement prep
amrap 8min
20 jumping jacks
10 sumo squat stretch
20 mountain climbers
10 handwalks

b) conditioning
amrap 25
40 double unders
20 single arm db/kb thruster
40 mountain climbers
20 sit ups
40 double unders
20 single arm db burpees

no equipment squats, burpees

a) movement prep
3 round
45"on/15"off
step ups
alt instep stretch + rotation
handwalk + push ups

b) strength
3 sets
12 alt db/kb single leg rom deadlfits
12 plank ups
12 alt bird dogs
60"rest

c) conditioning
for time
30, 20, 10 reps
hand release push ups
frontrack lunges
into
10, 20, 30 reps
burpees
weighted step ups

a) movement prep
emom 8min
1. 40 mountain climbers
2. 10 dynamic glute bridge + 10"hollow hold

b) strength
emom 10min
1. 30" db/kb flutterkicks
2. 30" db/kb glute bridge

c) conditioning
amrap 20min
40 mountain climbers
20 sit ups
10 alt db/kb snatches

no equipment burpees