21 Guns CrossFit

4 Rounds for TIME of:  400m Run  40 Air Squats  30 Sit-Ups  20 Push-Ups *20min time cap

EMOM for 10min Complete:   EVEN- :30 Handstand Hold     ODD- 4 Turkish Get-UPs (2L, 2R) Walk or Bike for 20min. 

4 Rounds for TIME of:   400m RUN   30 Box Jumps   15 Pull-UPs

AMRAP in 12min of:    5 Man-Makers  10 1arm DB Thrusters (5L, 5R)  20 Hollow Rocks DB RX: 35/25 lbs.

Back Squat: 5-5-5-2-2-2-2 E2MOM for 10min Complete: 100m Farmers Carry (AHAP)