11 13 17

P

A. 3 Rds: RMU
25% – 35% – 45%: minimal rest between sets, [2] between rds.

 

B. BS: {0:30/02:30} x 4 rds
Max reps @ 70%

 

C. AMRAP [20]
10 Thrusters (135/95)
30/25 Cal Row
16 CTBPU

 

F

A. 3 Rds: Pushups or strict Pullups
3 sets of 5-10 reps, [2] between rds.

 

B. BS: {0:30/02:30} x 4 rds
Max reps @ 60%

 

C. AMRAP [20]
10 DB Thrusters or FS
10 Box Jumps (24″/20″)
30/25 Cal Row