Watch demo video, and read workout description & scaling options here

Warm-Up

3 Sets:

20 Jumping Jacks
10 PVC Passthrough Lunges
10 Pineapple Pickers
10 Sit-Ups

WOD

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

15 minute time cap

Then,

Immediately Followed By Workout “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.