5 rounds

20 DU / 60 SU
12 DB snatch

For Time (in a Team of Three):
- Kettlebell Swings (53/35 lb)
- Box Jumps (24/20 in)
- Air Squats
- Push-Ups
- Burpees
- Pull-Ups
- Sit-Ups
- Row (calories)
- Double-Unders
- Wall Ball Shots (20/14 lb)
- Ball Slams (30/20 lb)
- Dumbbell Push Press (45/35 lb)

As a team, complete a total of 1776 reps involving all exercises in any order.

WOD

10 rounds for time:
200mt Run
13 Burpees Plate

Emom5

Hanging L-sit / Knee tuck hold

*work 0:20, rest 0:40

120 min
WU 15 min
1.GS
A. Bfly/bfly CTB for 40 min
- Bfly x 20 reps
- Bfly pull ups, building height up each set, total of 50 reps

B. HSPU Capacity:
For time:
30 Kipping HSPU
Time: 5.30, 10 x 3

C. Rope climb practice for 15 min

2.Conditioning
A. 3 rounds for time w/ a partner:
300 m Run
6 Rope climbs
30 Partner wall balls
30 Box jump overs
Time: 16.07

3.Accessory
A. 3 sets:
10+10 s Hip flexion lift off hold
15+15 s Single leg glute bridge hold

-Pystypunnerrus

3 x 6 pystypunnerrus

-Kippi, kippi toes to bar

Front squat 4x10 reps

Eilinen/lepo/lenkki

Crossfit Endurance

“Rugrats”

On the 4:00 x 5 Rounds:

9 Box Jumps Over

15 Dumbbell Front Squats 2x22,5/15

15/12 Calorie Bike or 22/18 cal Row

9 min AMRAP

15 cal row
15 C2B

3 min rest

9 min AMRAP

15 cal row
15 toes to bar