• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 5-7 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Walking Lunge Dx (light weight) 10 reps
One-Arm KB Overhead Walking Lunge Sx (light weight) 10 reps
GHD Sit Ups 10 reps

4 sets: 2 Power clean + 2 Front squat + 2 Jerk
3 sets: 2 Power clean + 1 Front squat + 1 Jerk
3 sets: 1 squat clean + 1 Jerk
5 sets: Front squat 6-5-4-3-2 reps
4 sets: Double db push press 8 reps

Hip Thrust with increasing weights

• 4 × 10

7 RFT:

21 walking lunges
15 C2B
9 burpees
* 20 lbs weightvest

Complete both 21.3 and 21.4 back-to-back with no rest in between.

Workout 21.3
For total time
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap 15 minutes

Then,
Workout 21.4
Complete the following complex for max load
1 deadlift
1 clean
1 hang clean
1 jerk

Time cap 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.

Visit the Games Website for full event details.

Press in split
6x6r @ 2 reps in the tank.
Rest as needed.

In teams of 3, 4 rounds, for max. reps:

4:00 Row for cal
3:00 Lateral Burpees over the Rower
2:00 DB clean from the ground (2x25/17,5kg)

No rest between rounds.

WOD
4rds
12x (KB/DB overhead) lunge
8+8 suitcase DL
12x hip thrust
rest 60s
+
core-tabata of your choice
(esim. plank, sit up, one leg V-up)