10 11 17

P
A. NFT: 3 waves:
Wave 1: 5-3-1 of Clusters (+wt each set)
Rest 2:00
Wave 2: 5-3-1 of Clusters (+ wt each set, higher than Wave 1)
Rest 2:00
Wave 3: 5-3-1 Clusters (+ wt each set, higher than Wave 2)

B. AMRAP [15]
15 T2B
12 2A-DB Reverse Lunges (50/35)
9 2A-DB CJ (50/35) or C&J (115/80)

C. CTBPU: 5 sets of (8-12) or strict PU
Rest as needed between sets

 

F
A. NFT: 3 waves:
Wave 1: 9-6-3 of Thrusters (DB or bar, + wt each set)
Rest 2:00
Wave 2: 9-6-3 of Thrusters (DB or bar, + wt each set)
Rest 2:00
Wave 3: 9-6-3 of Thrusters (DB or bar, + wt each set)

B. AMRAP [15]
15 sec Hollow hold
12 Reverse Lunges
9 Jumping Squats (15 lb bar or air)

C. 5 sets of (12 J-CTBPU or 5 negatives)