3 Rounds For Time :

800m Run
30 Dumbbell Squat Cleans
30 Burpees

DB`S 22,5/15kg

TimeCap 36

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

4 sets: go every 3:00

15/12 Cal Row
10 Deadlifts @100/70kg
- Goal: Push hard today. Scale for 1:45+ of rest each interval.
- Rx+: 125/85kg

Extra:
Banded hip trust 3x20
Rest 60s

For total time:

15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
65 lb. / 45 lb. for the front squats and thrusters

Time cap: 15 min.

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

3x 8-10

Rengassoutu
KP/KK Pystypunnerrus

AMRAP 6
12 BACK Rack Lunges 42,5/30kg
10 Bar Facing Burpees
8 FRONT Rack Lunges
6 C2B Pullups

Rest 3min

AMRAP 6
7 Toes-to-bar
10 Double KB/DB Clean & Jerk
15/12 Calories

A) Power snatch waves
3/2/1 reps @70%+
3/2/1 reps @74%+
3/2/1 reps @78%+
Start every wave with bigger weight

B) Accessory 2 rounds
15-20 banded triceps
15-20 banded biceps
12-15 lateral raises

For Time
400 Meter Run
30 Deadlifts (100/70 kg)
20 Box Jump (60/50cm)

– Goal: Hard effort
Rx+:(125/85 kg)

TIME CAP = 8:00

Extra:
100 lying banded hamstring curls

4x 1 clean pull + hang clean + clean easy&fast

EMOM x 8-12
1) row
2) 5 press + 5 push press + 5 jerk
3) row
4) 5 romanian deadlift + 5 barbell row + 5 front squat

Bench Press with 2" pause at bottom
Build to a heavy 4 over 5 sets; rest 2-3 min btw sets
– Sets of 5,4,4,4,4