A.Build to a heavy set of 3 pause front squats in 12 min  A.Teams of 2 complete 20 min of:Partner 1 completes 25/20 calories on

OPEN WORKOUT 21.1

A. BenchEvery 90-sec x 15 min8, 8, 8, 6, 6, 6, 4, 4, 2, 2, B.5 sets NFT12 DB bench press6 single arm DB row

A. EMOM x 10 min  3 Sumo Deadlifts  @ 60% B. 5 RFT Row 500m 15 toes to bar 15 Deadlifts 135/95

A.12 min of:30 plate jacks20 hip centric MTN climbers10 T – push-ups10 beat swings B.5 min AMRAP5 Jump squats10 jumping lunges15 tuck ups C.Build to

A.12 min of:Ski 250m10 90/90 hip flows10 WYTs with crossover bands3 wall walks B.10 min ladder by 1sStrict pull-ups (banded or ring rows)Strict HSPU (DB

A.20 sets with a partner (you go I go full round)Row 250m10 Deadlift 135/955 burpee box jump over*30 min cap B.Max dead hang 

A.EMOM x 14 min  ODD – power clean + below-knee hang power clean + hang squat clean EVEN –  4 bar facing burpee B.WORKOUT 18.2 12

A) 12 min EMOM (Clean Complex) 1 Power Clean + 1 Hang Squat Clean B) 12 Min Cap 3 Rounds 20/15 Bike Erg Cals 8