moderate power endurance

3 rounds for total reps;
45 sec "cousins" - 20#/14#
15 sec rest
45 sec R arm KB turkish get up - 1.5pd/1pd
15 sec rest
45 sec prisoner back extensions
15 sec rest
45 sec L arm KB turkish get up - 1.5pd/1pd
15 sec rest
45 sec triple unders
15 sec rest

post total reps completed to comments
cousins = med ball touching floor overhead lying on your back under wall ball area, sit up with momentum carrying yourself into a squat position with med ball in front rack, and from here throw 10 ft to wall ball marker, catch ball in a full squat and in doing so fall backwards into lying with ball overhead, repeat sequence
TGU - starts on back, reps end on back, no 1/2 reps
BE's - hands interlocked behind head and elbows out wide at all times
TU's - if rope does not pass through 3 times, its a double and DOES NOT count

post wod fuel - male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/35g carb
below 8% - 30g prot/50g carb
post wod fuel - female:
above 16% - 20 g prot/20 g carb
12-14% - 20 g prot/35 g carb
below 12% - 20 g prot/50 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)