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

5x3

1x3: 78%
1x3: 81%
3x3: 84%

• High jumps x3

For Time
15 burpee box jump overs @50/60cm
25/20 calories of ab
30 c2b pull ups / pull ups
25/20 calories of ab
30 toes to bars
25/20 calories of ab
15 burpee box jump overs @50/60cm

target time 12-15 minutes , cap 18 min.
on burpees steady pace, stepping down and turning around same time.
ab should be done mod/fast pace = 250/350 watts + is good goal
c2b / toes to bar done in 3-6 sets with small break bwns.

3 rounds
10+10 bodyweight bulgarian squats (slow down, fast up)
10+10 single arm upright row @10/15kg
20 birddogs alternating times
rest 1-2 min

5 sets
15-18 GHD sit ups
2 legless rope climb (scale to normal climb)
6-8 deficit kipping hspu (men 20kg women 10kg plates)
rest 1:1

time target 2-3 min on each round.
legless or rope climb, rest 10-20 sec after first climb and hit for other climb)
goal is to get hspu unbroken most of the rounds.

Score is total time of all intervals. let us know how did it go!

Kyykky 2x2x90%

Penkki 4x2x85%

Ojentajat otsalta 15,12,10,8,5,5,5

Etuheilautus 3x20