11 22 20 or 11 23 20

P

A. q(1:00) x 8
Min 1: 5 FS
Min 2: 10 BS
*50% of 1 RM FS

B. q(1:00) x 8
1 low hang PS + 1 low hang Squat Snatch

*60,65,70,75%

C. 4 RFT
30/24 cal Row
30 WB
30 alternating DB PS

*Another option 30cal Row + 25 WB + 20 DB PS

F

A. q(1:00) x 8
Min 1: 5 FS
Min 2: 5 BS
*keep weights light enough to achieve the reps

B. q(1:00) x 8
3-5 BTN Snatch Grip PP

C. 4 RFT
30/24 cal Row
30 AS
30 KBS