WODs

a) movement prep
2 rounds
30"on/10"off
down ups
handwalk + push ups

b) strength
4 sets
45"on/15"off
single arm db floor press/side
db/kb flutterkicks

no equipment push ups, flutterkicks

c) conditioning
amrap 14min
20 single arm db hang power clean & jerks (10/10)
10 reverse burpees

no equipment 10 push ups

a) movement prep
amrap 5min
30 jumping jacks
10 sumo squat stretch
10 dynamic bridge

b) strength
3 sets
10 bulgarian split squats/side
10 single leg db/kb rom deadlift/side
10 single leg db/kb glute bridge/side

c) conditioning
3 rounds
for time
60 double unders
30 goblet squats
30 sit ups

no equipment jumping jacks, squats

a) movement prep
2 rounds
45"on/15"off
handwalk + push ups
dynamic bridge
samson stretch

b) strength
4 sets
30"hollow hold
30"side plank hold
30"arch hold
30"side plank hold
30"rest

c) conditioning
7 rounds
for time
5 inchworm
10 kb/db high pulls
20 weighted step ups

no equipment burpees, step ups

a) movement prep
3 rounds
10 down ups
10 alt instep stretch + rotation

b) strength
amrap 8min
4 alt kb/db turkish get ups
8 alt kb/db russian twist

no equipment turkish get ups with bottle, russian twist with bottle

c) conditioning
40, 30, 20, 10 reps
for time
single arm db/kb push press
burpees over db/kb

no equipment squats, burpees

a) movement prep
amrap 5min
20 jumping jacks
10 samson stretch
5 handwalk + push ups

b) strength
3 sets
10 split stance db/kb romanian deadlift/side
10 db/kb cossack squats
60"rest

c) conditioning
42, 30, 18 reps
for time
buy in 90 mountain climbers
kb/db swings
kb/db goblet lunges
buy out 90 mountain climbers

no equipment burpees, lunges

a) movement prep
2 rounds
45"on/15"off
down ups
sumo squat stretch
twisted cross

b) conditioning
20 rounds
for time
4 burpees
6 single arm db thruster
8 sit ups

no equipement burpees, squats