12min Amrap

12 Mavea
9 HPC
6 STOH
3 Tangon yli burpeeta

50/35kg

EMOM x 16:00

Minute 1: 30s Max Push Jerk @60/42.5kg
Minute 2: 30s Max Hang Power Cleans @60/42.5kg
Minute 3: 30s Max T2B
Minute 4: 30s Max Double Unders

• Rx+: @70/47.5kg

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:00 row @easy/mod pace
1:00 ski @easy/mod pace
2+2 light kb tgu
10 banded good mornings (green band)
5 inch worm with push straigh to strict or jumping pull up
10 ring row
10 barbell bench press (tempo slowly down, fast up)

For total time:

15 Front Squats
30 T2B
15 Thrusters
Then, rest 1 min before continuing with:
15 Front Squats
30 C2B
15 Thrusters
Then, rest 1 min before continuing with:
15 Front Squats
30 BMU
15 Thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

43/29kg for the front squats and thrusters

Time cap: 15 min.

5-8km light run/row

hollow body pos. pull over 3x8 @rpe7

superset, 5x 6/6 one arm trx row w. KB front rack hold
8/8 birddog row

Warm up
3 rounds
10/8 cal bike or row
10 walking lunges

Back rack reverse lunge
E2MOM x 5
10 reps (5 each side) @ 45% 1RM backsquat

10'AMRAP
10 Alt. DB snatch

10 burpee over the DB
1 wall walk

Warm Up
30-40 band pull aparts
then 2 rounds

1:30 easy/mod pace row
10+10 upright row
10+10 single arm db press
10 scap pull ups
10 kip to swings
10 goblet hold kb thrusters

FOR TIME
21-15-9
RING DIPS
DOUBLE KB THRUSTER 24/16-16/12
*EVERY ROUND 20/15 CAL BIKE OR 30/24 CAL ROW