21 Guns CrossFit

For TIME:  30 Toes-2-Bars  20 Burpees Over DB  10 Alternating DB Snatches   24 Toes-2-Bars  16 Burpees Over DB  8 Alternating DB Snatches  ...

AMRAP in 20min of:   30-sec Handstand Hold  30-sec Squat Hold  30-sec L-Sit Hold  30-sec Chin-Over-Bar Hold 

E5MOM for 25min Complete:  5 Power Snatches   500m ROW/Ski Rest with the remaining time in the interval.

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

In TEAMs of 2 3 Rounds for TIME:  50 Burpees  50 KB Swings (53/35)  50 Hollow Rocks  50 DB Thrusters (50/30s)  50 Pull-UPs

EMOM for 12min Complete:  5 Burpee Pull-UPs  25 Double Unders  10 DB Snatches (alternating, 70/50) Alternate movements each minute 

For TIME: Power Cleans 10.9.8.6.5…1 Back Squats 1.2.3.4.5….10 RX= 135/95 CROSSFIT MEANS FAILURE