WODs

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

b) prehab
3 rounds
30"on/10"on
hollow rocks
side plank raises/side

c) conditioning
"Will Lindsay"
10 rounds
for time
3 devils press 25/15
22 alt db lunges 25/15
19 squats

time cap 25min

a) movement prep
amrrap 5min
200m run
10 alt elbow instep stretch + rotation

b) prehab
3 rounds
30"on/10"off
barbell good mornings
parallette l-sit hold

scaled tuck sit

c) strength
emom 10min
even: 6 deadlifts >77%
odd: 6 shoot throughs

d) conditioning
4 rounds
for time
400m run
20 sit ups
10 power cleans 60/40

scaled 40/30

time cap 16min

a) movement prep
2 rounds
45"on/15"off
samson stretch
sumo squat stretch
down dog & seal

b) prehab
tabata
side plank raises/side

c) strength
5 rounds for quality
4 alt turkish get ups
8 russian twist

d) conditioning
amrap 15min
20 swings
15 goblet squats
10 toes to bar

a) movement prep
2 rounds
45"on/15"off
step ups
samson stretch
down ups

b) prehab
tabata
hollow rocks
arch rocks

c) conditioning
teams of two
buy in 400m
120 alt db snatches 20/15
60 db box step overs 60/50
120 db overhead lunges 20/15
60 db single arm devils press 20/15
buy out 400m

time cap 35min

a) movement prep
amrap 6min
15/10cal row
8 handwalk + push ups
6 dynamic bridge

b) prehab
2 rounds
30"on/15"off
hanging hollow hold
nose to wall handstand hold

c) strength
emom 14min
even: 3-5 strict pull ups
odd: 3-5 strict handstand push ups

scaled seated db press, banded pull ups, ring rows

d) conditioning
6 rounds
for time
20/15cal row
10 db push jerks 20/15

scaled 15/10

time cap 14min

a) movement prep
2 rounds
40"on/10"off
jumping jacks
samson stretch
down dog & seal

b) prehab
tabata
hollow hold
arch hold

c) strength
work up to a heavy power snatch within 10min

d) conditioning
3 rounds
for total reps
amrap 3min
12 power snatches 40/30
24 sit ups
max cal ski
3min rest