Skill Toes to Bar 8 Rounds for total time: 10 db burpee step-overs 22.5/15 10 Push press 10 T2b Rest 60 seconds DO NOT PUT DB ON BOXES!!!

Mains Deficit Deadlift 3 x 3 reps (medium to heavy) ___________________________ For time: 21 deadlifts Run 400 meters 18 deadlifts Run 400 meters 15 deadlifts Run 400 meters 12 deadlifts Run 400 meters Men – 100kg Women – 70kg RookieFit 21-15-9 Db push press (Heavy!) Ab mat sit-up ____________________ Core work.  

Mains & RookieFit “Walk Out Whenever” 22 minute AMRAP 6 Alt Db snatch 22.5/15 1 Round Cindy 5 pull-ups 10 push-ups 15 squats RookieFitters Kettlebell swing instead of Db snatch. Minimum work requirement = 8 Db snatch + 1 full round of Cindy

Mains In 12 minutes FIND heavy: 1 x Overhead squat ________________________ 6 minute AMRAP 5 Overhead squat 60/40 25 double unders   RookieFit Amrap 18 minutes You GO I GO 8 Cal. row 15 wall ball

Mains 2 Rounds for time: 100 Kettlebell swing 16/12 800m run 30 Burpee bar touch   RookieFit  Amrap 15 minutes 50 kettlebell swings 400m run 15 Straight arm burpee

Mains Every 2 minutes x 8 Rounds 2 Hang clean 110/75 7 Ring dips (RX+ 2 Muscle up to ring dip) ____________________________________ 5 Rounds 12 Db skull crushers Max rep close grip push-ups Rest 60 seconds between sets   RookieFit 8 rep CrossFit Total 8 rep Back squat 8 rep Press 8 rep Deadlift  

Mains 10 Rounds 2 x Rope climbs (Option – 1 legless + 1 normal) 7 x 2 Arm Hang db snatch 30/22.5 Rest 2 minutes between sets

3 Rounds 400m Run 12 Step forward Lunge 60/40 24 Deadlifts 60/40 Rest 10 minutes 3 Rounds 200m Run 6 Step forward lunges 80/60 12 Deadlifts 80/60   RookieFit Every 90 seconds complete x 10 Rounds 5 Ring rows 10 push ups 15 squats (Add weight if too easy) _________________________________ Core work

Mains Alternate for 14 minutes 0-1: 2 x squat clean 110/70 1-2: 6 x box jump 36/30 ___________________________________ 5 Rounds 7 man makers 22.5/15 9 burpee lateral jump over wall ball 11 wall ball   RookieFit 40 – 20 Kettlebell swing Push press Cal row ______________________ Core work.

Mains 5 Rounds 1 minute work 1 minute rest Double unders Option A) more than 50 reps use remaining time for max hspu ___________________________ 3 Rounds for time: 400m run 10 shoulder to overhead 85/ 55   RookieFit  7 Rounds of 90 seconds 5 Burpees 10 Deadlift max burpeees in remaining time Rest 90 seconds […]