21 Guns CrossFit

Belt Squats  Deadlifts GHD

For TIME:   Anchor RUN  50 DB Bench Presses (50/30s)   Anchor RUN  Ring Push-UPs   Anchor RUN  50 HR Push-UPs

1 Hour RUCK

AMRAP in 20min:    4 DB Thrusters (50/35s)   6 Toes-2-Bar 24 Double-Unders  

EMOM for 30min:  15cal Airdyne  20 Push-UPs  15cal ROW  10 Pull-UPs  15cal SKI  25 Squats