WODs

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

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