WODs

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

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

b) prehab
3 rounds
30"on/10"off
hollow hold
reverse plank hold
flutter kicks

c) conditioning
"Rogue invitationals Event 5"
for time
40/30cal row
30 double db squat cleans 20/15
20 weighted box step ups 60/50
40 strict handstand push ups
20 weighted box step ups 60/50
30 double db squat cleans 20/15
40/30cal row

scaled seated db press, 15/10

time cap 25min

a) movement prep
2 rounds
50"on/10"off
rope jumps
down dog and seal

b) prehab
tabata
top of push ups hold
bottom of push ups hold
into
tabata
side plank raises/side

c) strength
2 sets on every 2min
5 shoulder press from the floor (climbing)

2 sets on every 2min
5 push press from the floor (climbing)

2 sets on every 2min
5 push jerks from the floor (climbing)

d) conditioning
amrap 10min
30 double unders
10 shoulder to overhead 50/35

scaled single unders (x2)"

a) movement prep
2 rounds
40"on/10"off
down ups
inverted hamstring stretch
handwalk

b) prehab
2 rounds
40"on/10"off
barbell good mornings
shoulder taps

c) strength
6 sets on every 2min
3 deadlifts @85%
6 push ups

d) conditioning
3 rounds
for max reps
1min hang power cleans 50/35
1min burpees over the bar
1min sit ups
1min rest

a) movement prep
3 rounds
50"on/10"off
jumping jacks
twisted cross
dynamic bridge

b) strength
5 sets on every 3min
4-6 shoot through
4-6 strict pull ups (varied grip)
6-12 v-ups

c) conditioning
for time
3 km run

time cap 18min

a) movement prep
2 rounds
50"on/10"off
samson stretch
handwalk + push ups

b) prehab
5 rounds
30"on/15"off
L-sit hang
plank hold

scaled tuck-sit hang

c) conditioning
amrap 8min
10 hand release push ups
20 swings 24/16

2min rest

amrap 8min
10 toes to bar
20 alt goblet lunges 24/16