WODs

a) movement prep
2 rounds
30"on/10"off
down ups
handwalk
twisted cross
dynmaic bridge

b) prehab
2 rounds
30"on/10"off
barbell overhead hold
hanging hollow hold

c) strength
6 sets on every 2min
4 shoulder press >80%
6-8 strict toes to bar

d) conditioning
21-15-9 reps
for time
clean & jerks 60/40
burpees over the bar

scaled 45/30

time cap 13min

a) movement prep
amrap 5min
30 single unders
10 sumo squat stretch
5 hand walk

b) prehab
2 rounds
40"on/10"off
medball bottom of squat hold
medball russian twist

c) strength
5 supersets on every 3min
5 backsquats >75%
10 medball jumping squats

d) conditioning
for time
50 medball cleans 20/14
50 double unders
35 medball cleans 20/14
50 double unders
20 medball cleans 20/14
50 double unders

scaled 14/10, single unders (x2)

time cap 12min

a) movement prep
2 rounds
40"on/10"off
down ups
samson stretch
dynamic bridge

b) prehab
tabata
hollow hold
arch hold

c) strength
3 sets
10 db split squat/side
10 db split stance deadlifts/side
10 db hollow hold pull downs

d) condiitioning
emom 20min
1. 18 db hang clean & jerks
2. 12 v-ups
3. 18 db overhead lunges
4. 12 burpees

"a) movement prep
2 rounds
50"on/10"off
row
elbow instep stretch + rotation
handwalk

b) prehab
3 rounds
30"on/10"off
star plank hold/side
hollow rocks

c) conditioning
for time
1000/800m row
50 push ups
50 swings 24/16
50 box jump overs 60/50
500/400m row
25 push ups
25 swings 24/16
25 box jump overs 60/50

scaled kneeling push ups

time cap 22min

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

b) prehab
3 rounds
30"on/10"off
plank open ups
reverse snow angels
marching plank

c) strength
6 sets on every 2min
power clean + 2 frontsquats (climbing)

d) conditioning
21,15,9 reps
for time
deadlifts 60/45
frontsquats 60/45
chest to bar pull ups

scaled 40/30, pull ups, ring rows

time cap 10min

a) movement prep
2 rounds
50"on/10"off
bike/ski
handwalk + push up

b) prehab
2 rounds
30"on/10"off
banded face pulls
banded pull downs
banded side rotations

c) strength
emom 12min
even: 5-7 chin ups
odd: 14 weighted sit ups

d) conditioning
amrap 6min
12/10cal bike
10 alt db snatches 22,5/15

2min rest

amrap 6min
12/10cal ski
6 single arm devils press 22,5/15