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.

5 x 1 x rinnalleveto + 2 x saksityöntö

Workout

12min EMOM

1: Strict HSPU (5-10)
2: Arm over arm sled pull (heavy)
3: Dip support hold/ Chin over bar hold (alternate holds each round)

Be aware for Clare

Run 400m or row 500m
Then
2 rounds
10 YTW
10 pvc pipe pass throughs

Core strength
4 rounds
10 hollow rocks
10 v ups
10 leg raises
0:10 hollow hold
1:00 rest

WOD
Light, Cardiovascular Exercise (Steady State): at a slow, comfortable pace (50-70% heart rate max)

10 Min Row
Rest 2:00
10 Min Bike or Run

Upper body workout 🏋️‍♀️ + boxing skills (hits to pads)
Mixed exercises around a circle ⭕️

[2 Sets]:
10 Rounds:
:30 Hard
:30 Easy

Rest 4 Minutes Between Sets.

Lepopäivä/ulkoilua

SuperSet!

Single Arm DB Floor Press
4 x 6-8 each. Rest 45s.

Ring Rows
4 x 8-10. Rest 45s.
- Rx+: Feet Elevated
- Controlled tempo and pause for a 1 count of each rep

A,
Hang Snatch 3-3-3-1-1

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

B,
10 rounds for time of:
15 Wall Balls @9/6kg
3 Deadlifts @142/102kg

Goal: sub 15 mins

C,
Complete as many rounds as possible in 10 mins of:
L Arm Overhead Carry, pick load, 15m
15 Scap Push-ups
R Arm Overhead Carry, pick load, 15m
15 Scap Pull-ups
Dumbbell Bear Crawl, pick load, 15m