Traditional Day

Front Squat (from floor)

Every 1:30 Minutes For 8 Sets

5 Front Squat @60-65%

8 Minute AMRAP

36 Air Squats

12 Pull Ups

Open Work Out 15.5

27-21-15-9

Cal Row

Thruster 95/65

7 Minute AMRAP

100 Double Unders

50 Box Step Ups

Remaining Time

Max Cal Bike

Score Calories on Bike

Rest 3 Minutes

3 Sets

Snatch

8 Sets

Power Snatch

Rest :30 Seconds

Squat Snatch

Rest 1:30

Strict Press

5×2

TTB Capacity

10 Minute EMOM

7-11 Unbroken TTB

*Scale Reps

*Scale Movement

“Rowing “”lactate threshold”””

2 Sets

8 Rounds

:40 Easy

:20 Sprint

Rest 4 Minutes Between Sets

Score Total Meters

Cleans

8 Sets

Power Clean

Rest :30 Seconds

Squat Clean

Rest 1:30

4 Rounds For Time

20 Single DB STOH 50/35

15 Burpees

10 Box Jumps 24/20