Strength:-

3 sets 5 – 8 Single leg RDL’s
Then
5 x 8-12 Squat (Back/ Front / Goblet) or tempo if bodyweight

Metcon:-
18 – 15 – 12 – 9 – 6 – 3
DB Thrusters
Situps
(Perform 1 Wall Walk between rounds)

Strength:-
3 x 8-12 Pistols

Metcon:-
3 rounds
21 DB deadlifts
15 Squat jumps
9 Burpees
Rest 1 min between rounds

Core finisher

Hero wod:- Dork

10 min Alt EMOM
1 – 15 KB swings
2 – 12 Regional lunge

AMRAP for 20 mins.
10 single arm squat cleans & Jerk (Right)
20 DU’s / or 10 ankle tap star jumps
10 single arm squat cleans & Jerk (Left)
Partner – rests :-)

NHS Wod – 

12 rounds (1 for each hour of a standard shift)
5 HSPU (swap for 10 push ups)
7 Devils Press (swap for 14 burpees)
19 Weighted squats, max 42.5 / 30kg (swap for 38 air squats)
48 DU’s (swap for 48 singles or 48 star jumps)

Strength:-
5 x 3 Wall walks
Superset with 30 sec hollow / dish hold

4 rounds
10 Burpees
20 Jumping lunges
30 Situps
40 Mountain climbers

Strength:-
3 x 3 – 5 (each side) Turkish getups

Metcon:-
28,24,20,16,12,8,4
Single arm snatch
Single arm thruster
Half the reps on each arm

Strength:- 5 x 8-12 Squat (Back/ Front / Goblet) or tempo if bodyweight

Metcon:-
50-40-30-20-10
DU’s,
KB swings,
Air squats,
Situps

Strength:- 5 x 5-8 Strict press

Metcon:- 16 min EMOM
45 seconds work 15 seconds rest
1 – Regional lunge (or single arm overhead lunge)
2 – Side Plank reach throughs
3 – Burpee Tuck Jumps
4 – Box Step ups (with weight in goblet position)

Core Finisher

Hero Wod – Donna