21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 min. 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 min. 15 front squats 30 bar muscle-ups 15 thrusters 21.4 begins immediately upon completing or reaching the time cap for 21.3. ♀ 30 kg. ♂ 43 kg. Time cap: 15 min...
In partners, complete: 200 Single-unders 150 Air Squats 100 Alt. DB Hang Power Snatches (20/10 kg.) With time remaining in 15 min., perform: AMRAP Single DB Devil’s Presses (20/10 kg.)
10 dumbbell snatches (22.5/15 kg) 15 burpee box jump-overs (60/50 cm. box) 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 Time cap: 20 minutes
7 Wall Balls (9/6 kg.) 7 Pull-ups 7 Rounds Rest 3 min. Repeat
17 Russian KB Swings (24/16 kg) 17 Ring Push-ups 17 Triple-unders or 21 Double-unders 3 Rounds
