For Time (15 cap, shared with 21.4): 15 Front Squats (95/65), 30 Toes-to-Bar, 15 Thrusters, rest 1:00, 15 Front Squats, 30 Chest-to-Bar Pull-Ups, 15 Thrusters, rest 1:00, 15 Front Squats, 30 Bar Muscle-Ups, 15 Thrusters.
Primary movement: FS/Gymnastics Ladder/Thrusters
Open 21.3 built a three-act gymnastics opera with identical barbell bookends: every act is 15 front squats and 15 thrusters, but the middle evolves from toes-to-bar to chest-to-bar to bar muscle-ups - thirty of each. The one-minute rests are just long enough to make each act an honest sprint, and the escalating rig work means athletes exit the workout exactly at their skill ceiling. Immediately after, 21.4 hands the same tired athlete a barbell for a max complex.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 90 (act 2) | 85 |
| intermediate | 135 (into act 3) | 125 |
| advanced | 170 | 160 |
| elite | 180 (sub 13:00) | 180 (sub 14:00) |
Total reps within the 15-minute cap (full workout = 180).
The barbell is deliberately light: front squats and thrusters unbroken in every act, or you're spending the rig's budget on the wrong station. T2B in 2-3 quick sets, C2B in 6s and 5s, and the muscle-up act in whatever honest chunks you own - the whole workout was designed to ask that one question. Use each rest with a script: 40 seconds of breathing, 15 walking to the rig, 5 gripping. Remember 21.4 follows: finish standing, not collapsed.
Scaled: knee raises, chin-over-bar and chest-to-bar as the progression, lighter bar.
Log every result, see your progress over time, and know exactly where you stand.