"Open 21.3 & 21.4"
15 Front Squats (95/65 lb)
30 Toes-to-Bars
15 Thrusters (95/65 lb)
- Rest 1 minute
15 Front Squats (95/65 lb)
30 Chest-to-Bar Pull-Ups
15 Thrusters (95/65 lb)
- Rest 1 minute
15 Front Squats (95/65 lb)
30 Bar Muscle-Ups
15 Thrusters (95/65 lb)
- Time cap: 15 minutes

Move immediately to complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
- Time cap: 7 minutes

Back squat 1 RM, then sets @ 80, 60, 40 % (choose reps)

Wod
Treeni:
21-18-15-12-9

Overhead squat 45/30kg (max 50%)
Bar over burpee (tasajalka hyppy)

Hiki:
21-18-15-12-9
Front squat 45/30kg
Bar over burpee (vapaa ylitys)

Tc 14 min

Squat clean 2 RM

“Open 15.1”
(15.1) AMRAP in 9 minutes
15 Toes-to-Bars
10 Deadlifts (115/75 lb)
5 Snatches (115/75 lb)

Then ("15.1A"), from 9:00-15:00
1-Rep-Max Clean-and-Jerk

100 Pullups
* When break, do 5 HSPU

Pendlay row (pronated) 5x5 reps

Bench press 4 RM, then 3x2 @ same weight

20min AMRAP
20 sit-up
20 medball squat clean 20/14
100m medball front rack carry

Strength

Bench

Strength 3*5
Hypertrophy 3*8

Accessory

3 sets of
8-12 DB bench
8-12 Bent over rows

Workout

10-9-8-7-6-5-4-3-2-1

Floor press@75% bodyweight
Strict pull ups