Every 5 minutes x 6 Rounds 10 burpee box step overs 20 cal row No Db to be placed on boxes!

Mains 5 minute AMRAP 600m run 5 c2b pull-ups 10 push-ups 15 squats Remaining time: Max clean + jerks @ 60/40   Rest 5 minutes   5 minute AMRAP 400m run 2 Rounds 5 c2b pull-ups 10 push-ups 15 squats Remaining time: Max clean + jerks @ 70/50   Rest 5 minutes   5 minute […]

  Mains EMOM x 6 Rounds 2 Power snatch + 30 double unders ________________________________ 15-10-5 DB 1 arm shoulder to overhead R @ 30/22.5 DB 1 arm shoulder to overhead L @ 30/22.5 BB Power snatch @ 60/40   RookieFit 25-20-15 Deadlift Wall ball _______________________ Core work

Mains Emom x 10 minutes 1 x squat clean thruster increase weight throughout rounds. ________________________________ For time: 30 man makers @ 22.5/15   RookieFit  3 Rounds for time: 400m run 21 straight arm burpees 500m row

Mains  4 Rounds for time 400m run 10 db hang snatch @ 30/22.5 R 10 db hang snatch @ 30/22.5 L   RookieFit 16 minute AMRAP 200m run 10 deadlifts 20 ab mats  

Mains Every 3 Minutes x 5 Rounds 10 cal row 20 db push-ups (horizontal) 30m Bear walk __________________________ Coaches choice Tricep SWOLE!    

Mains EMOM x 10 minutes 1 Hang power clean ______________________ 50-40-30-20-10 Wall ball 9/6 15-12-9-6-3 Hang p/clean @ 80/60   RookieFit  13 minute AMRAP 10 ring rows 15 push -ups 20 Step-back lunge ________________________ Core work    

Mains On a 23 minute timer Run 3.2km Then AMRAP in remaining time: 30 double unders 6 lateral burpees 9 T2b 12 deadlifts 100/75   RookieFit  16 minute AMRAP 200m Run 6 Db push press 9 Straight arm burpees 12 Db deadlifts 15 ab mat sit-ups  

Mains Strict press 4 x 5 reps Can sub for Strict HSPU, increase deficit to hit 5 reps. ________________________________________________ 13 minute AMRAP 10 DB Strict press R 10 DB Strict press L 10 DB Snatch R 10 DB Snatch L 10 Strict pull-ups Weight – 22.5/15   RookieFit  2 Full Rounds for total reps (2 […]

Mains 15 minutes to Establish 1RM Clean + Jerk ________________________ 30 Rounds of: 1 clean + jerk every 30 seconds @ 75% – 80% of above.   RookieFit Every 2 minutes x 6 Rounds 7 Front squat 10 Db push press __________________________ 80 Ab mat sit-ups Emom 8 russian twists.