12 13 17

P
A. @0:00
q(1:30) x 5 (60%, 70%, 75%, 80%, 85%)
@ 0:00 – 1 Power Clean
@ 0:20 – 1 Hang Squat Clean
@ 1:00 – 1 Squat Clean + add weight

B. @7:30
q(1:00) x 5: 1 Full Clean

C. 3 RFT [T10, C15]:
16 2A DB PC (50/35)
16 2A DB Squats
16 2A DB PP
12-8-4 Burpees

D. [15] Casual Row, Bike, Ski, or jog (around gym). Switch every [5]

 

F
A. @0:00
q(1:30) x 5 (60%, 70%, 75%, 80%, 85%)
@ 0:00 – 8 KB DL
@ 0:20 – 12 KBS
@ 1:00 – 6 Box Step ups (24″)

B. @7:30
q(1:00) x 5: AMRAP Air Squats {0:20/0:40}

C. 3 RFT [T10, C15]:
16 KBS
16 Walking or Jumping Lunges (in place)
16 Box Jumps

D. same

L45: A, B, C