11 10 17

P

A. 3RFT [C15]:
7 RMU
50 Air Squats
5 Hang Squat Snatches (135/95)

 

B. q(2:00) x 7 (0:00 – 12:00):
3 HSC + 1 Jerk (push/split/squat)

 

C. q(2:00) x 5 (14:00 – 22:00):
2 FS

 

D. q(1:00) x 3 (24:00-26:00)
1 FS

 

E*. OTM [10]:
10/8 Calorie Row

 

F

A. 3RFT [C15]:
15 Pushups
30 Air Squats / Row 30 Cals
20 DB PP (35/25)

 

B. q(2:00) x 7 (0:00 – 12:00):
6 FS (DB or bar) + 4 Jumping Squats

 

C. q(2:00) x 5 (14:00 – 22:00):
5 FS (DB or bar) + 3 Box Jumps

 

D. q(1:00) x 3 (24:00-26:00)
3 FS (DB or bar)