WODs

a) movement prep
2 rounds
30"on/10"off
mountain climbers
instep stretch + rotation

b) strength
3 sets
30"on/10"off
bulgarian split squats/side
chai dips

c) conditioning
5 rounds
for time
10 hand release push ups
20 step ups
30 mountain climbers

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

b) strength
2 rounds
45"on/15"off
side plank hold/side
quadrupted shoulder tabs

c) conditioning
8 rounds
for time
6 single arm db thruster
6 burpees

no equipment squats

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

b) strength
3 sets
30"on/10"off
seated single arm db press/side
hollow rocks

no equipment push ups

c) conditioning
amrap 15min
2-4-6-8-10 etc
single arm db hang power clean & jerk
tuck ups

no equipment burpees

a) movement prep
2 rounds
30"on/10"off
mountain climbers
samson stretch

b) strength
3 sets
30"on/10"off
bulgarian split squats/side
chair supported strict handstand push ups

c) conditioning
5 rounds
for time
30 mountain climbers
20 step ups
10 chair dips

a) movement prep
tabata
jumping jacks
samson stretch

b) conditioning
"Annie"
50-40-30-20-10 reps
for time
double unders
sit ups

into

10-20-30-40-50 reps
single arm db hang power clean & jerk
jumping lunges

no equipment jumping jacks, hand release push ups

a) movement prep
2 rounds
30"on/10"off
inverted hamstring stretch
dynamic bridge

b) strength
3 sets
30"on/10"off
single leg kb/db rom dealdilifts/side
single leg kb/db glute bridge/side

no eqiupment without kb/db

c) conditioning
amrap 15min
21 swings
15 sit ups
9 push ups

no equimpent squats