WODs

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

b) strength
3 sets
30"on/30"off
chair supported handstand push ups

c) conditioning
10 rounds
for time
20 single arm db push press
20 step ups

no equipment 10 chair dips

a) movement prep
2 rounds
30"on/10"off
alt. inverted hamstring stretch
lateral squat stretch

b) strength
3 sets
12 alt single leg db/kb rom. deadlift
12 alt db/kb cossack squats
12 weighted sit ups

c) conditioning
amrap 12min
12 single arm db thruster
12 sit ups

a) movement prep
tabata
jumping jacks
handwalk + sumo squat stretch

b) conditioning
for time
300 jumping jacks
200 lunges
100 push-ups
75 sit-ups
50 burpees
*30 air squats between the sets

scaled kneeling push ups

a) movement prep
2 rounds
5 handwalks
10 twisted cross
20 step ups

b) strength
3 sets
10 chair dips into 30sec top of dip hold

c) conditioning
7 rounds
for time
10 inchworm
20 step ups

a) movement prep
amrap 3min
4 down ups
4 sumo squat stretch

b) strength
3 sets
10 alt db/kb cossack squats
10 hollow rocks

no equipment cossack squats

c) conditioning
amrap 15min
20 alt db hang power clean & jerks
20 squats

no equipment hand release push ups

scaled kneeling hand release push ups

a) movement prep
tabata
jumping jacks
samson stretch

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

c) conditioning
5 rounds
for time
40 jumping jacks
30 mountain climbers
20 kettlebell high pulls

no equipment
10 burpees