21 Guns CrossFit

3 Rounds for Quality:  20 Ring Dips    8 Turkish Get-UPs (53/35)  20 Pull-UPs Switch arms as desired on the TKUs

Back Squat 5-5-3-3-1-1-1 

  1 Hour RUCK

For TIME:  30 Power Cleans  800m RUN  30 Power Cleans RX= 155/105

Cindy AMRAP in 20min of:    5 Pull-UPs   10 Push-UPs  15 Squats

In TEAMS of 2… Buy IN:  30 4count Flutter Kicks AMRAP in 20min of:  10 Wallballs    5 Devil Presses  20 Russian Twist  20 Bar-Over-Hops  10 ...

PD Special KB Complex E2MOM for 20min Complete:  5 Rows + 5 Swings + 5 Thrusters  All movements are done 1 handed Each Round, complete the c...