WODs

a) movement prep
amrap 5min
10 down ups
10 samson stretch
10 hollow rocks
10 sumo squat stretch

b) conditioning
amrap 10min
20 weighted step ups
10 alt single arm devils press

2min rest

amrap 10min
20 single arm db frontsquats
10 reverse burpees

no equipment step ups, burpees, squats

a) movement prep
3 rounds
25 jumping jacks
5 sumo squat stretch

b) strength
4 sets
5-10 goblet squats (5sec hold in bottom)
10-20 hollow rocks

c) conditioning
for time
21, 18, 15, 12, 9, 6, 3 reps
single arm db thruster
V-ups

no equipment squats

a) movement prep
amrap 3min
10 step ups
5 handwalks

b) strength
2 sets
30"on/15"off
bulagarian split squats/side
side plank hold/side

c) conditioning
10-20-30-20-10 reps
for time
kb/db swings
step ups

no equipment down ups

a) movement prep
2 rounds
30"on/10"off
down ups
instep stretch + rotations

b) strength
emom 10min
1. 12 alt db/kb single leg rom deadlifts
2. 12 alt db/kb renegade row

no equipment alt single leg rom deadlift, alt side rotation in push up position

c) conditioning
amrap 15min
20 alt db snatches
10 burpees over db

no equipment squats, burpees

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

b) strength
3 sets
45"on/15"off
top of push up hold
bottom of push up hold
reverse plank hold

c) conditioning
5 rounds
for time
10 single arm db/kb push press/side
20 sit ups
30 jumping jacks

no equipment HR push ups

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

b) strength
3 sets
30"on/15"off
alt db/kb reverse lunge to deadlift
db/kb russian twist

no equipment reverse lunges to deadlift without kb/db
hollow hold

c) conditioning
amrap 14min
14 db/kb swings
14 burpees

no equipment squats