Metcon (Time)

For Time:
21-15-9
Deadlifts (225/155)
Toes to Bar
Calorie Bike

Metcon (Time)

7 Rounds for Time
7 Power Snatch (115/75)
7 Ring Dips
200 Meter Run

For Time with a partner

100 Dumbbell Deadlifts

100 Sit-ups

100 Tricep Dips

50 Dumbbell Step-ups

100 Mt Climber Pike-ups

100 Single Arm Dumbbell Thrusters

100 Box Jumps

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.

65 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 min.

Metcon (5 Rounds for reps)

5 Rounds for time:
50 Double Unders
40 Air Squats
30 Butterfly sit-ups
20 Push-ups
10 Burpees

Metcon (Time)

3 Rounds for Time
18 Sumo Deadlift High Pulls (95/65)
15 Pull-ups
12 Handstand push-ups

Metcon (Time)

8 Rounds for Time:
8 Hand Release Push-ups
8 1 Arm Alternating Devil’s Press (50/35)
8 Alternating Pistols

Metcon (AMRAP - Rounds and Reps)

AMRAP in 13 Minutes
40 Double Unders
15 Pull-ups
20 Alternating Dumbbell Snatches (50/35)