8:00 AMRAP
12 wallballs 20/14
12 alternating DB hang clean and jerk 50/35

Cool down
Interval row bike
4 rounds
1:00 row/bike
1:00 rest

250m run or row
Duck walk
10 Cossack squats
10 air squats
Duck walk
250m run or row

Backsquat
Every 2:30 x 5
Round 1: 1 rep @ 95%
Round 2-3: 2 reps @ 90%
Round 3-5: 3 reps @ 88%

• 75%
• Rest 2min btw

Row: 3x AMRAP 12, Each for distance:

Complete each 12 mins as 4 sets of:
1min High Effort, 24 SPM
1min Recovery Pace
1min High Effort, 28 SPM

Rest 5:00 btw AMRAPS.

Banded Pull-throughs: 4 x 25. Rest 60s.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

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.

15 x Box Jump
12 x S2OH 50/35
9 x C2B

Mobility

Stiff-leggeg deadllift a.k.a SLDL 3 sets of 5 reps

AMRAP 8

30 Pull Ups
20 Box Jumps
10 Power Clean 60/42,5 (Teens 50/35kg)

REST 5 min

For time

21-15-9

C2B
Wallball 30/20p