Open Workout 21.3 + 21.4

High-volume chest-to-bar and especially 30 bar muscle-ups make this advanced, while the 43/29 kg barbell keeps loading moderate rather than true Rx.

The metcon portion has very high total volume across nine barbell sets plus 90 hanging/pulling gymnastics reps that escalate in complexity, which pushes a moderately fit athlete into a sustained pacing effort rather than an all-out sprint. The 95/65 lb barbell is light to moderate for front squats and thrusters, but the accumulated fatigue and advanced gymnastics make this feel like a longer, controlled workout where consistency matters more than redlining.