Wednesday

Wednesday

WORKOUT

For Time:

Row 1km
25x Kettlebell Swings
25x Burpee Box Jumps
Row 800m
20x Kettlebell Swings
20x Burpee Box Jumps
Row 600m
15x Kettlebell Swings
15x Burpee Box Jumps
Row 400m
10x Kettlebell Swings
10x Burpee Box Jumps
Row 200m
5x Kettlebell Swings
5x Burpee Box Jumps

Monday

Monday

OPEN WORKOUT 21.3

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.

Straight into 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.