Monday 03112024

Warmup

Strength

Warmup for the complex !

WOD

RX

For total time:

15 front squats 95/65

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 

LEVEL 2

For total time: 15 min cap

15 front squats 95/65

30 knee raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats 

30 ctb pull-ups

15 thrusters 

Level 3

For total time:

15 front squats 45/35

30 knee raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 jumping pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats 

30 jumping ctb

15 thrusters 

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. 15 min cap !

Complete the complex for load: 7 min

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.