Class Strength

Every 2:30 minutes for 12:30 minutes:
Build to a 3RM Push Press

EMOM for 12 minutes:
10 Bent Over Rows
5-8 Weighted Calf Raises each side, stick to unweighted if you haven't done the last few weeks
25 second Copenhagen Plank each side
5 single Arm DB Strict Press each side

CrossFit

AGM Workout #5
For time
21-15-9
Thruster
12-9-6
Burpee over the bar

Notes:
8 min cap

RX/RX+ Bar Facing
L1: 45/35 or 15/10 DB's
L2: 75/55
Rx: 95/65
Rx+: 105/70

Fitness

10 minute AMRAP:
5 Turkish Sit-Ups each side
10/7 Cals Ski
20 Air Squats

Notes:
L1: 12/8kg
L2: 16/12kg
Rx: 24/16kg

Group Class+ Strength

after today's Push Press
Jerk Rack Support (5 Sec) - HS

Group Class+ Conditioning

Unbroken set of:
1 Ring Muscle Up
5-4-3-2-1 Dips

Rest 2 minutes between full sets
If you cannot do an unbroken set scale the dips

Group Class+ Accessories

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