5x rope climbs

then

21-15-9 reps for time of:
24″ Box jump
75 pound Power snatch
Chest to bar Pull-up

Front Squat 5-5-5-5-5 reps

then

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In any order
200m row
10x tire flips
20x pull ups
20x GHD sit ups
20x double unders
20x box jumps 20/24″

then

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

In teams of 3 – two full rounds of the following exercises:

• 100m weighted overhead walking lunges + 100m weighted run (15/10), during which, the other two team members do as many reps as possible of:
• Dumbbell split jerks (80/60)
• Burpees

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Clean 3-3-3-3-3-3-3 reps

then

21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up

Deadlift 5×5

then

Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders

5x Sled Pull 135/180 length of room

then

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

Bench Press 5×5

then

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

In Teams of 3, complete 1500 reps of your choice. You may not, as a team, do more than 200 reps in any exercise, and everyone must do at least 10 reps of each exercise (unless injury prevents it).

Kettlebell Swings 1.5/1 pood
Box Jumps 24/20
Air Squats
Pushups
Burpees
Pull-ups
Situps
Calories Rowed
Double Unders – no singles allowed!
Wall Balls (14/20)
Sand Bag (44#) Ground to over head
Dumbbell Push Press 50/30
Back Extension