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.

95 lb. for the front squats and thrusters

Time cap: 15 min.

---

Then

---

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

40 KB snatch
20 cal ski
40 KB Goblet squat
20 cal ski
40 KB c&j
20 cal ski
40 KB swing
20 cal ski

20min hölkkä
5min kävely
15min hölkkä
5min kävely
10min hölkkä

4 rounds for time
20 Air Squats
10 Cal Row
5 Wall Walks

• Rx+: Wear a vest

Triset!
4 working sets!

Bent Press x 6 each
Rest 30s.
Zottaman Curls x 8-10 each 2s down
Rest 30s.
Single Arm Front Rack FFE Split Squat x 10-12 each 3s down
Rest 60s.

EMOM x 12 min

Minute 1: Bike 15 cal
Minute 2: 20 Ab-mat sit-ups
Minute: 3: Double unders 10-60
Minute 4: Side plank raises 20

Teams of 2
5 rounds
30 Hang Power Clean @52.5/35kg
60 Wall Balls @9/6kg
300 Meter Farmer Carry Heavy
- Goal: One person works, split however desired. BB Loading should be light today.

Rx+: @60/42.5kg
TIME CAP = 35 mins

5 Rnds. 40 sec work. 20 Sec rest. AMRAP

Ring Muscle Ups
Power Snatch 70/50 (Teens 60/42,5)
Toes To Bar
Front Squat 70/50 (Teens 60/42,5)

4RFT:

Row 1000/900m
Bike 2000/1800m
100 Double Unders

Open 21.3 or coach suprise