Class Strength

Every 2:30 minutes for 12:30 minutes:
Build to a 3RM Front Squat

EMOM for 9 minutes:
10 Bent Over Rows
10-15 single leg Calf Raises (unweighted)
25 second Copenhagen Plank each side

CrossFit

15 minute AMRAP:
15/12 Cal Row
50 Foot Plate Walking Lunge

Notes: 25 feet =1 rep
Plate Overhead
L1: Unweighted or 15/10
L2: 25/15
Rx: 45/25

Rx+: 50/35 Dual DB

Group Class+ Strength

after Group Class Front Squat-
Jerk Rack Support (5 Sec) - HS

Group Class+ Conditioning

E3MOM for 15 minutes:

50 Double Unders

1 ME set or RMU (RPE 8) do not go to chicken wing or failure

Group Class+ Accessories

4 Sets
60 Second Weighted Wall Sit
5 Seated good mornings
10 Hip Back Extensions
60 Seconds Marching Plank