# @pvellner on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/CdHFP-BA9eW
- **Gondola URL:** https://gondola.cc/posts/14729161-pvellner-instagram
- **Posted:** 2022-05-03T21:23:15.000+00:00
- **Account Owner:** Vellnerd (@PVellner) — https://gondola.cc/PVellner

## Caption

Took an old classic for a ride today!
Anyone remember the 21-15-9 bar complex from
The 2014 crossfitgames ?
It’s a great workout for some classic barbell cycling and gymnastics. It gets grippy fast!
Here’s how it goes:
Round 1: 8-7-6 (21 reps)
Round 2: 6-5-4 (15 reps)
Round 3: 4-3-2 (9 reps)
You start on the barbell doing deadlifts - power cleans - power snatches following the rep pattern above then advance to the pull up bar and do pull ups - chest to bar pull ups- bar muscle ups in the same pattern before starting round 2!
Take some time to digest the rep pattern before you start. This one works your brain and your body 😂
This workout took me 3:17 today, this is my last round shown.
Tag a friend that you think could smoke this! 💪🏼
#21159complex #semisprep #crossfitgames #TeamTYR #dekacomp

## Stats

- **Views:** 0
- **Likes:** 4,017
- **Shares:** 0
- **Comments:** 39

## Tags

crossfitgames, 21159complex, teamtyr, semisprep, dekacomp

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