20 Min AMRAP;
400m Run
3 rounds of;
5 Pull Ups
10 Push Ups
15 Air Squats

Run then 3 rounds of Cindy

Post total rounds and reps

1) 9min, c2bike
2) 9min, echo
3) 9min, ski

(3rounds: 2minutes easy&1fast, rest 2min between machines)

Deadlift
4x5

For total time:

15 front squats
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.

42,5/30kg

Time cap: 15 min.

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.

https://s3.amazonaws.com/crossfitpubliccontent/2-21-3-Scorecards-RxdScaledMasters-sjnhey653bdge523da.pdf

Fs/Bs

4x 3/6 65-70%

1A) T2B 5X10
1B) RING DIP 5X10

A)
Front Box Squat
10-8-6-4-2+. Rest 2:00
- Goal: build to a heavy 2+ with a parallel box and a normal squat stance.
- Option: 5 x 5 at a moderately challenging weight.

B)
Romanian Deadlift
4 x 10. Rest 90s.
- build in weight if form permits

C)
Forward + Reverse Lunge
3 x 8 each. Rest 60s.

D)
Hollow Rocks
4 x 15-25. Rest 60s.

Shoulder Press
Find 4RM

10 EMOM:

1. 5-8 box jumps
2. 5-8 jumping pull-ups
3. 5–8 kettlebell swings 16/12
4. 6-8 walking lunges
5. 5-8 knees to elbows
6. 5-8 push presses 20/15
7. 5-8 back extensions
8. 5-8 wall ball shots 20/14lb
9. 5-8 burpees
10. 10-20 double-unders

5 Rounds for Quality
10 strict t2B
15 Rower ab roll out
2 Legless RC or 10 Ring Row
10 DB Arnold press 2x22.5/15

TC. 20 Mins