WODs

a) movement prep
emom 8min
1. 12 step ups
2. 8 handwalk + push ups

b) strength
4 sets
30"superman
30"alt bird dog
30"plank ups
30"bottom of push up hold
30"rest

c) conditioning
amrap 15min
5/5 single arm db/kb push press
10 weighted step ups

no equipment push ups, step ups

a) movement prep
2 rounds
45"on/15"off
jumping jacks
sumo squat stretch

b) skill pistol squat
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

c) conditioning
10 rounds
for time
5 reverse burpees
10 alt pistol squats
15 jumping jacks

scale alt pistol squats with anchored foot, squats

a) movement prep
amrap 5min
10 prisoner good mornings
8 samson stretch
6 handwalks

b) strength
4 sets
10 db/kb split stance rom deadlift/side
20 db/kb alt renegade row
60"rest

no equipment prisoner good mornings, alt high plank to sideplank on hands

c) conditioning
6 rounds
for time
12 alt db/kb snatches
12 single arm db/kb overhead lunges

no equipment push ups, jumping lunges

a) movement prep
2 rounds
30"on/15"off
down ups
samson stretch
twisted cross

b) strength
3 sets
30"on/15"off
box/chair supported strict handstand push ups
box/chair supported top of dip hold

c) conditioning
amrap 14min
8 burpees
16 step ups

a) movement prep
2 rounds
30"on/15"off
mountain climbers
sumo squat stretch
handwalk + push ups

b) strength
3 sets
30"on/15"off
kb/db alt cossack squats
kb/db hollow position floor press/side

no equipment cossack squats, top of push up hold, bottom of push up hold

c) conditioning
3 rounds
for total reps
3min on/1min off
21 squats
15 sit ups
9 push ups

a) movement prep
3 rounds
10 instep stretch + rotation
10 prisoner good mornings
10 dynamic bridge

b) strength
4 sets
10 alt weighted reverse lunges
10 weighted glute bridge
60"rest

no equipment reverse lunges, glute bridge

c) conditioning
amrap 15min
10 kb/db swings
10 goblet lunges

no equipment burpees, lunges