On the 5 minutes
X 5 rounds

50 DU
25 T2Bs
15 front squats at 135/105
10 Push jerks 135/95

Score is total rest

90 seconds on 90 seconds off
x 12 rounds

Odd rounds: 20/16 cal on the rower
8 Burpees Over the rower
AMRAP WBs

Even rounds
12 Single Arm DB thrusters 50#/35#
12 OH Lunges
AMRAP WBs

Score is total WBs

5 RFT of

21/18-cal row
12 burpee box jump-overs 24"/20"
1 legless rope climb/ rope climb

Switching Every Round with your partner
30 rounds of:
+ 4 front rack lunges
+ 4 push press
+ 8 bar hop burpeess
Barbell 135/95

For time:
6 rounds of
60 DU
15 C2Bs
Rest 5 minutes
3 rounds for time
30 jumping lunges
15 ring dips

A: Test 2KM Row

B:30-20-10- 5 of
Push ups and sit-ups

Warm Up

A: Bulgarian squats - 3x12 per leg
B: GHD Weighted back extension - 3 x20
C: Glute bridges 3x20

Test!
D: Front Squat Test 3 RM

20 WB
20 feet of handwalking
20 Deadlifts at 50/35 DBs
20 Feet of Handwalking
x 2 rounds then
Rest exactly 2 minutes
Repeat 3 more time
Total rounds = 8

2 mins on 1 minute off
x 5 rounds
15 HSPU
20 T2B
AMRAP Arm Devil Press (50/35)

Rest 5 minutes
For time
90 DU
30 Burpee BJO at 12" for everyone

Every 2 minutes x 10 complete

12/9 Cal row
6 Single Arm DB Thrusters 50/35
3 Single Arm DB Devil Press 50/35

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.

95 lb. for the front squats and thrusters

Time cap: 15 min.

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 mins

Open 21.2

For time:

10 dumbbell snatches
15 burpee box jump-overs
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

50/35-lb. dumbbell, 24/20-in. box

Time cap: 20 min.

All at your 2 km pace with 1 minute rest after each interval

250m/250m
500/400m
750/650m
1000/800m

Rest 4 minutes then back down!

1000/800
750/650m
500/400m
250m/250m

A: Front Squats -
Using your 8 Rep Max from Week #1
1x5 at (-10 % off) ,

1x5 at (-5% off), 2 x 3 at 8 Rep Max 2x3 at +5% 1 AMRAP at +10%

B: Bulgarian squats - 3x12 per leg.

C: Back extension - 3 x20

D: Bicep curls and tricep extension - 3x8

E: Back flies and chest flies - 3x8

50 GHD or regular sit-ups
10 MU
50 alternating single-leg squats
40 GHD or regular sit-ups
8 MU
40 alternating single-leg squats
30 GHD or regular sit-ups
6 MU
30 alternating single-leg squats

Time cap: 20 min.

10 rounds total ( 5 of each!)
90 sec on 1 min rest

Odd rounds:

50 DU
15 handstand push-ups
AMRAP
Dumbbell shoulder-to-overheads
50/35

Even Rounds:
15 DB DL
15 DB Front Squats
AMRAP Burpees to a 25lbs plate

10 rounds for time of:
8 ground-to-overheads, 95/65 lb.
10 bar-facing burpees

Partner WOD
AMRAP in 20 minutes
Switching as needed
24 Burpee Box Jump Overs 24"/20""
2 Rope Climbs
36 DB deadlifts 50/35lbs
2 rope climbs
48 DB Thrusters
2 rope climbs

Part A: "Core Work"
A: Hip Thrusts
3 x 20 at BW
3x12 with a barbell

B: GHD back ext - 3 x30 at BW
3x12 weighted

C: Plank 3x90 sec

Part B:

"Open 21.1"

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min

All at your 2 km pace with 1 minute rest after each interval

300m/250m
600m/500m
900m/800m

Rest 3 minutes
x 3 rounds