3 rounds
8 Ring dips
16 push ups
8 pistol squats alternating
16 air squats

• 400m Run

• 2x
  12 One Leg V sit up
  9 Squat
  7 Ring Row
  5 Push up

• 200m Run

• Works on:
  DU's / Muscle up/C2B/PU

3 rounds:
10 pull up/ ring row
30s. plank
-rest as needed-

3 rounds:
10-15 bench dip
10+10 DB row
-rest as needed-

Workout 21.3

For total time:
15 front squats 95/65
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 lbs./65 lbs. for the front squats and thrusters

Time cap: 15 min.

Workout 21.4

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.

20 Min AMRAP

5 DBL DB Devil Press
10 Box Jump Over Overs
15 Wall Balls
20/15 Cal Row

---

@22.5/15 kg
@70/60cm
@9/6 kg

*rest 2:00 between Ampar's

A) Amrap6

10 cal bike erg
6 burpee box jumps-overs
5-8 pull-ups (unbroken)

B) Amrap6

10 cal row
6 thrusters
3 wallwalks

A,
Power Clean + Squat Clean 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1)

Find your "perfect" 1RM for the day and accumulate 5 work sets throughout.

B,
As many reps as possible in 5 mins of:
Burpee
-- Rest 1 min --
AMRAP in 5 mins of:
7 Deadlifts @70/52kg
7 Box Jumps @60/50cm
-- Rest 1 min --
As many reps as possible in 5 mins of:
Dumbbell Turkish Get-up 20/12kg
-- Rest 1 min --
AMRAP in 5 mins of:
7 Snatches, 34/25kg
7 Push-ups
-- Rest 1 min --
As many reps as possible in 5 mins of:
Row Calorie

Log your total reps completed for each movement.

C,
For quality:
Handstand Walk Practice, 15 mins

Practice for 10-15 mins.

Power Clean + Hang Power Clean
Build to a heavy 1 + 1 over 6 sets. Rest 2:00
-Aim to match or improve on last week
Option: Technique work sets of 3 Clean Deadlifts + 3 Hang Power Clean