Strength Work:

Build to a heavy 1 rep Pause Bench Press (3 second pause)

WOD

Open Workout 21.3

For Time:

15 Front Squats (95/65)

30 Toes 2 Bar

15 Thrusters (96/65)

—Rest 1 Minute—

15 Front Squats (95/65)

30 Chest 2 Bar Pull-Ups

15 Thrusters (96/65)

—Rest 1 Minute—

15 Front Squats (95/65)

30 Bar Muscle Ups

15 Thrusters (96/65)

**15 Time Cap

**Score is reps completed at the 15 minute mark or time if you finish