• 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

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.