WODs

a) movement prep
2 rounds
40"on/10"off
mountain climbers
hollow rocks
twisted cross

b) conditioning
for time
50-40-30-20-10 reps
hand release push ups
sit ups
squats
*30 mountain climbers b/w sets

scaled kneeling hand release push ups

timecap 30min

a) movement prep
amrap 3min
12 jumping jacks
6 dynamic bridge
6 hollow rocks

b) strength
3 rounds
6 knee or feet chair supported strict handstand push ups into 30sec handstand hold
1min rest

c) conditioning
amrap 16min
12 reverse burpees
12 swings
24 jumping jacks

no equipment squats

a) movement prep
2 rounds
40"on/10"off
down ups
sumo squat stretch

b) strength
2 rounds
30"on/15"off
hollow rock
hollow hold
arch rock
arch hold

c) conditioning
5 rounds
for total reps
2min on/1min off
20 jumping squats
10 burpees
max sit ups in remaining time

a) movement prep
amrap 3min
10 step ups
5 handwalk + push ups

b) strength
3 sets
8 bulgarian split squats/side
30sec bottom of push up hold

c) conditioning
amrap 15min
10 hand release push ups
20 step ups
30 mountain climbers

a) movement prep
tabata
jumping jacks
samson stretch

b) strength
3 rounds
40"on/10"off
plank hold
arch hold

c) conditioning
for time
200 jumping jacks
100 alt db snatches
50 burpees

no equipment alt lunges

a) movement prep
2 rounds
30"on/10"off
jumping jacks
sumo squat stretch

b) prehab
tabata
top of push up hold
bottom of push up hold

c) conditioning
amrap 21min
7 push press/arm
14 goblet squats
21 sit ups

no equipment
push ups, squats