Open Workouts

For total time:

15 dips
30 med-ball sit-ups
15 dumbbell shoulder-to-overheads
Then, rest 1 minute before continuing with:
15 dips 
30 pull-ups (full hang out of chair)
15 dumbbell shoulder-to-overheads
Then, rest 1 minute before continuing with:
15 dips 
30 ring muscle-ups
15 dumbbell shoulder-to-overheads 

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

20-lb. dumbbell, 10-lb. medicine ball

Time cap: 15 min.