WODs

a) movement prep
amrap 6min
8 samson stretch
4 handwalks
8 twisted cross
4 reverse snow angels

b) strength
3 rounds
10 scapuila push ups into 5 tempo push ups
10 shoulder taps into 10 alt plank ups
10 arch rocks into 10"arch hold
10 hollow rocks into 10"hollow hold
60"rest

c) conditioning
amrap 20min
2-4-6-etc push ups
4-8-12-etc sit ups
8-16-24-etc jumping lunges

scale kneeling push ups, lunges

a) movement prep
emom 8min
1. 4 down ups + 6 instep stretch + rotation
2. 6 sumo squat stretch + 6 dynamic bridge

b) conditioning
emom 30
1. 4 burpees + 6 alt db/kb snatches
2. 10 sit ups + 6 weighted step ups
3. 6 db/kb goblet squats + 20 mountain climbers

scale adjust reps
no equipment
1. 4 burpees + 10 lunges
2. 10 sit ups + step ups
3. 10 squats + 20 mountain climbers

a) movement prep
amrap 5min
20 jumping jacks
5 handwalk
10 twisted cross

b) strength
4 sets
6 dive bomber push ups
8 diamond push ups
10 box/chair dips
60"´"plank hold
60"rest

scale kneeling dive bomber push ups, kneeling diamond push ups or shoulder with push ups

c) conditioning
20-18-16-14-12-10-8-6-4-2 reps
single arm db/kb push press
sit ups
30 double unders b/w sets

no equipment chair dips, jumping jacks

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

b) strength
4 sets
45"on/15"off
alt db/kb cossack squats
alt db/kb renegade rows

no equipment cossack squats, alt side rotations

c) conditioning
10-1 reps
for time
burpees
single arm db/kb squat clean

no equipment squats, sit ups

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