WODs

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

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