21 Guns CrossFit

3 Rounds for TIME:  15 Shoulder-2-Overheads (135/95)  20 Burpee Box Overs HERO-  Ahmed al Ahmed

For TIME:  10 Deadlifts  10 Hang Squat Cleans  20 Ring Dips    8 Deadlifts    8 Hang Squat Cleans  16 Ring Dips    6 Deadlifts    6 Hang Squ...

7 Sets, each for LOAD:  1 Push Jerk + 1 Split Jerk

ROWing Intervals:  5-4-3-4-5 Minutes   REST for 2min between Intervals

For TIME:  3 Mile RUN Build Resilience, Not Fragility: The Science of Training CrossFit Safely Through Every Decade The biggest risk you fac...

20 Rounds for TIME:   5 Burpees  10 Sit-UPS 15 Squats

AMRAP in 15min of:  Anchor RUN  30sec KB Hold (70/53s)