Open WOD 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.

Time cap: 15 min

Open WOD 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.

PureFit WOD/Optional WOD

15 min AMRAP: 15 Calorie row/ ski/ bike/ 200m run 12 KB SDHP (55/35)(35/25) 10 KB Front rack reverse lunges (55/35)(35/25) 8 KB goblet squat (55/35)(35/25)