On the 90 seconds X5 rounds
2 power snatch 70%
On the 2 minutes x 5 rounds
1 power snatch + 1 full snatch at 75%
on the 2 minutes x 5 rounds
2 full snatch 80%
Finish with two singles at around 85%

6 minutes on 2 minutes off
X 4 rounds
AMRAP
15 DB Deadlifts 50/35
50 DU
25 T2Bs
50 DU
15 DB Thrusters 50/35
Pick up where you finish on every 6 minute work interval

2 minutes on 90 seconds off x 8 rounds
5 MU
1 RD of DT
AMRAP lunges

On the 4 minutes x 6 rounds
10 Burpee BJ overs 24"/20"

20 KBS at 24/16
30 lunges steps

For time, partitioned any way with only one partner working at time:
60 muscle-ups
120-cal. row
180 wall-ball shots, 20-lb. ball to 10 ft.

For time: 20 min Cap

30 box jumps, 24/20 in.
15 clean and jerks, 95/65 lb.

30 box jumps, 24/20 in.
15 clean and jerks, 135/85 lb.

30 box jumps, 24/20 in.
10 clean and jerks, 185/115 lb.

30 single-leg squats
10 clean and jerks, 225/145 lb.

30 single-leg squats
5 clean and jerks, 275/175 lb.

30 single-leg squats
5 clean and jerks, 315/205 lb.

Part A:

On the 10 minutes x 3

Row 1500m/1200m

At your 2km Pace + 4 sec

Part B:

A: Strict Press

2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%

B: Accessory - 4x12 bicep curls

Part A: Snatch EMOM
1 Power Snatch + 1 Full Snatch
EMOM for 8 minutes at 80%

Part B:
For time -
40-30-20-10
GHD Sit Ups/ sit-ups and HSPU
+ 3 rope climbs after every set

On the 5 minutes
X 5 rounds

50 DU
25 T2Bs
15 front squats at 135/105
10 Push jerks 135/95

Score is total rest

90 seconds on 90 seconds off
x 12 rounds

Odd rounds: 20/16 cal on the rower
8 Burpees Over the rower
AMRAP WBs

Even rounds
12 Single Arm DB thrusters 50#/35#
12 OH Lunges
AMRAP WBs

Score is total WBs

5 RFT of

21/18-cal row
12 burpee box jump-overs 24"/20"
1 legless rope climb/ rope climb

Switching Every Round with your partner
30 rounds of:
+ 4 front rack lunges
+ 4 push press
+ 8 bar hop burpeess
Barbell 135/95

For time:
6 rounds of
60 DU
15 C2Bs
Rest 5 minutes
3 rounds for time
30 jumping lunges
15 ring dips

A: Test 2KM Row

B:30-20-10- 5 of
Push ups and sit-ups

Warm Up

A: Bulgarian squats - 3x12 per leg
B: GHD Weighted back extension - 3 x20
C: Glute bridges 3x20

Test!
D: Front Squat Test 3 RM

20 WB
20 feet of handwalking
20 Deadlifts at 50/35 DBs
20 Feet of Handwalking
x 2 rounds then
Rest exactly 2 minutes
Repeat 3 more time
Total rounds = 8

2 mins on 1 minute off
x 5 rounds
15 HSPU
20 T2B
AMRAP Arm Devil Press (50/35)

Rest 5 minutes
For time
90 DU
30 Burpee BJO at 12" for everyone

Every 2 minutes x 10 complete

12/9 Cal row
6 Single Arm DB Thrusters 50/35
3 Single Arm DB Devil Press 50/35

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.

95 lb. for the front squats and thrusters

Time cap: 15 min.

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 mins

Open 21.2

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

50/35-lb. dumbbell, 24/20-in. box

Time cap: 20 min.