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.