Open 21.3 and 21.4
Workout 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 minute 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 minute 15 front squats 30 bar muscle-ups 15 thrusters F: 65-lb M: 95-lb Time cap: 15 minutes Then, Workout 21.4 Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time cap: 7 minutes Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3. Scaled Workout 21.3 For total time: 15 front squats 30 hanging knee raises 15 thrusters Rest 1 minute 15 front squats 30 pull-ups 15 thrusters Rest 1 minute 15 front squats 30 chest to bar pull-ups 15 thrusters W: 45lb M: 65lb Time cap: 15 minutes Then, Workout 21.4 Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time cap: 7 minutes Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3. Foundations (At Home WOD) Workout 21.3 For total time: 15 squats 30 sit-ups 15 thrusters, with a broom stick Rest 1 minute 15 squats 15 dumbbell rows, each arm (use a household object if needed) 15 thrusters, with a broomstick Rest 1 minute 15 squats 30 push-ups 15 thrusters, with a broom stick Time cap: 15 minutes Then, Workout 21.4 Complete the following complex for technique with a light load or broomstick: 1 deadlift 1 clean 1 hang clean 1 jerk Time cap: 7 minutes Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3. Equipment Free Workout 21.3 For total time: 30 squats 30 v-ups 30 thrusters, use a broomstick Rest 1 minute 30 squats 30 dips, between two chairs 30 thrusters, use a broomstick Rest 1 minute 30 squats 30 handstand push-ups 30 thrusters, use a broomstick Time cap: 15 minutes Then, Workout 21.4 Complete as many rounds as possible in 5-minutes of: 20 alternating single-leg squats (pistol squats) 20 freestanding shoulder taps (from a handstand) Time begins exactly 2-minutes after 21.3 Post scores to comments, include scales and modifications.
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