3 11 20

P

A. OTM for as long as possible
7 Thrusters 75/55
7 PU
7 Burpees
*After 10 rounds add 1 rep to each movement every round until failure

B. q(4:00) x 5
3 u/b sets (9 total reps)
1 High Hang Squat Clean
1 HSC
1 SC
*start around 40-45% of 1RM Squat Clean

F

A. OTM for as long as possible
7 AS or light GS
7 Burpees
*After 10 rounds add 1 rep to each movement every round until failure

B. q(4:00) x 5
10 Ring Rows
Then
10 Double DB Hang Snatch
10 Double DB FS
*Hang Snatch + FS are 20 u/b reps
*increase DB weight each round if form allows