Buy-in : 1 round of the block

9-15-21 :
Pull up
Sit up
Push Jerk 30 kg
Sit up

Buy-out : 1 round of the block

Find 1 RM squat clean

Find 1 RM Snatch

"AMRAP 5'
5 double DB box step-up @15/10kg
15 DU
Rest 2 min
AMRAP 5'
5 double DB push press @15/10kg
15 DU"

Every 3min for 15min:
-10 V-ups
-15 Abmat sit-up
-20s. row, for max cal

*Do all sets unbroken and go every row ALLOUT.
Score is rowed calories combined.

3 RFT:
400m run
20 air squat
10 box jump over
@9kg vest

3 min rest

30 alternating box step up @22.5 kg

Warm Up
2*
20* jumping Jack
10* Inch Worm
30" bar hang

60m (6*10m) Sled Push (not Heavy)
400m KB Carry (not Heavy) 2*16/2*12kg
30* Strict HSPU
3* Legless Rope Climb
30* Strict Ring Dip
400m KB Carry (not Heavy) 2*16/2*12kg
60m (6*10) Sled Push (not Heavy)

TC 45'

24 minutes
Buy in:
1300m Run with ball (1 ball per team, one person rests, one person runs, 2 laps per person 1+1+1+1 laps)
Then
AMRAP
20 alternating Med-Ball Cleans
20 alternating Push-ups/box pushups
20 partner Wall-balls
20 partner Ball Sit-ups

5 x 15 sec , 90 sec rest

This workout consists on resistance and calories burnout

300 Calories - CAP Time 20:00

100 Cal - Row
100 Cal - Assault Bike
100 Cal - Ski