WODs

a) movement prep
3 sets
45"on/15"off
jumping jacks
samson stretch
alt calf stretch

b) strength
4 sets
10 db/kb goblet lunges
10 db/kb single leg glute bridge/side
30"reverse plank hold
60"rest

c) conditioning
10 rounds
for time
8 single arm db/kb thruster
24 double unders

no equipment squats, jumping jacks

a) movement prep
3 sets
45"on/15"off
down ups
instep step + rotation
down dog & seal
b) strength
4 sets
10 single arm db/kb floor press in hollow pos/side
10 single leg db/kb rom deadlift/side

no equipment 10 push ups, rom deadlifts without db/kb

c) conditioning
5 sets for total reps
1min alt db/kb snatches
1min sit ups
1min burpees over db/kb
1min rest

no equipment squats

a) movement prep
amrap 6min
10 step ups
10 alt inverted hamstring stretch
10 sumo squat stretch

b) strength
4 sets
8 db/kb bulgarian split squats/side
16 alt db/kb cossack squats
30"reverse plank hold
60"rest

no equipment move without db/kb

c) conditioning
4 rounds
for time
30 weighted step ups
30 kb/db high pulls

no equipment step ups, burpees

a) movement prep
emom 8min
1. 45"jumping jacks
2. 45"down ups
3. 45"handwalk
4. 45"dynamic bridge

b) strength
4 sets
6 tempo push ups @31X1
12 alt db renegade rows
12 weighted sit ups
60"rest

no equipment side plank raises, tuck ups

c) conditioning
for time
100 double unders
50 sit ups
50 burpees
100 double unders
50 reverse burpees
50 push ups
100 double unders

no equipment jumping jacks

a) movement prep
amrap 5min
6 down ups
12 samson stretch

b) strength
amrap 8min
for quality
4 alt turkish get ups
8 db/kb russian twist

no equipment move without db/kb

c) conditioning
amrap 15min
accending ladder
2-4-6-8-10-12... reps
single arm kb/db devils press
single arm kb/db overhead lunges

no equipment burpees, lunges

a) movement prep
3 rounds
30 jumping jacks
10 handwalks
10 hollow rocks
10 dynamic bridge

WOD
a) 3 sets
10 single arm db/kb turkish sit ups/side
10 kb/db hollow pull overs
20 kb/db pull through plank

no equipment sit ups with straight legs, hollow pull overs without db/kb, shoulder taps in plank pos

b) amrap 15min
10 kb/db high pulls
20 sit ups
30 double unders

no equipment down ups, jumping jacks