21 Guns CrossFit

AMRAP in 15min of:  10 Jumping Lunges  20 HR Push-UPs  30 Situps 

5x5 -  Every :30 for 10min (35/25s)     then… Every 2min for 20min complete:  100m SPRINT  20 KB Swings / 30 Russian Twist* * alternate eac...

2,000m ROW   Back Squat: 3-3-3-3-3-3

4 Rounds for TIME of:      5 Power Cleans (HEAVY)  10 Pull-UPs  15 Box Jumps  Building RUN

EMOM for 20min Complete:  10 Supine Ring Rows  10 Jumping Lunges  10 Tricep Kickbacks   10 Good Mornings  10 Ring Push-UPs 1 movement a min