WODs

a) movement prep
3 rounds
10 alt inverted hamstring stretch
10 alt instep stretch + rotation
10 dynamic bridge

b) strength
every 3min for 4 rounds
14 alt single leg db/kb rom deadlift
14 weighted glute bridge
14 weighted hollow hold pull downs
14 seated tuck ups

no equipment move without db/kb

c) conditioning
100-80-60-40-20 reps
moutain climbers
50-40-30-20-10 reps
goblet lunges

no equipment lunges

a) movement prep
2 rounds
45"on/15"off
step ups
handwalk + push ups
twisted cross

b) strength
4 sets
30"on/ 30"off
box supported strict handstand push ups
hollow hold
reverse plank hold

c) conditioning
amrap 14min
14 single arm db burpees
14 step ups

no equipment burpees

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
2 rounds
45"on/15"off
mountain climbers
sumo squat stretch

b) strength/skill
skill pistol
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 8min
4-6 pistol squats
scaled 2-4 candle stick into pistol or alt pistol squat with anchored foot

c) conditioning
amrap 12min
15 kb/db swings
30 mountain climbers

no equipment burpees

a) movement prep
tabata
jumping jacks
instep stretch + rotation

b) conditioning
for time
100 double unders
50 kb/db high pulls
50 hand release push ups
100 double unders
50 weighted step ups
50 weighted sit ups
100 double unders

no equipment jumping jacks, squats

a) movement prep
amrap 5min
5 sumo squat stretch
5 handwalk + push ups
5 dynamic bridge

b) strength
4 sets
30"plank ups
30"quadruped shoulder tabs
30"bottom of push up hold
30"rest

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

no equipment squats