For total time:

15 Front squats
30 Toes-to-bars
15 Thrusters

Then, rest 1 minute before continuing with:

15 Front squats
30 Chest-to-bar pull-ups
15 Thrusters

Then, rest 1 minute before continuing with:

15 Front squats
30 Bar muscle-ups
15 Thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

Rx: 43/30kg for the front squats and thrusters

Time cap: 15 min.