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.

1 x 3 (60%)
1 x 3 (70%)
1 x 3 (80%)
5 x 5 (90%)

Percentage from 1RM

For 40 mins running clock
0:00-20:00 assault bike @ easy pace
E2MOM 10 alternating DB snatch 40/25#

21:00- 40:00 row @ easy pace
E2MOM 10 box step ups

3 rounds:
10+10 single leg KB deadlift
-rest 1 min-
10+10 box step up
-rest 1 min-
10 +10 bulgarian split squat
-rest 1 min-

1 x 3 (70%)
1 x 4 (80%)
5 x 5 (90%)

Percentage from 1RM

Build To Heavy Double

Row 1 km and Run 1 km

5x 4 mins , 1 min REST
AMRAP
8 DB snatch (4/4) @22,5/15kg
8 Box jump over
8 DB Cl & Jerk (4/4)
8 Push up
Goal: 3+ rounds each interval

Power Clean
1RM in 7-10 sets. Rest 1:00-2:00

For Time:
50/40 Calorie Row
40/30 Calorie Ski Erg
30/20 Calorie Assault Bike

Every 1:30, to include the 0:00:
5 Toes to Bar
3 CTB Pull-Ups
1 Bar Muscle-Up
3 CTB Pull-Ups
1 Bar Muscle-Up