WOD

Mobility
Foam/LXB Roll as needed, followed by PVC Pipe Warm-Up

Primer
2 Sets
10 Dive Bomber Pushups
10 Alt Spiderman w/ Twist
10 Banded Pull-Aparts
10 Hollow Arch Kips
10 BB Paused Thruster

Conditioning
CrossFit Open Workout 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.
95 lb. for the front squats and thrusters
Time cap: 15 min.

CrossFit Open Workout 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.