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

At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (16/24)

At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine

SCALED WOD
On a running clock:
At 0:00:
12-9-6-3 reps for time of:
Hanging knee raises
Single-DB overhead walking lunges

At 12:00:
12-9-6-3 reps for time of:
Calorie row/bike
burpees

Min 1 | 5 power cleans (47,5/70 kg)
Min 2 | 9/12 cals Echo bike
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats

SCALED WOD
EMOM 18:
Min 1 | 5 power cleans
Min 2 | 5/7 cals row/C2 bike
Min 3 | 3 ring rows + 6 push-ups from the knees + 9 air squats