Class Strength

Every 3 minutes for 15 minutes:
5 1+ 1/4 Squats, at 70-80% of your 20RM, you may slightly build but 3 sets should be at the same weight and this should not be maximal.

Fitness/new athletes can perform 5 Across at 80% of their best set of 5 from last week

CrossFit

20 minute AMRAP:
add 3 Reps each round
3 Cal Row
3 Wall Balls
20 Double Unders* Double Unders stay the same each round

Notes:
L1: 10/8, Single Unders
L2: 14/10, Attempts
Rx: 20/14
Rx+: 30/20, 10 Triple Unders

Fitness

5 Rounds for Time:
17/14 Cal Row
10 DB Deadlifts
10 Lateral Hops over a Paralette

Notes: take DB's from Risers if you have back issues
L1: 15/10
L2: 25/20
Rx: 50/35

Group Class+ Accessories

3 sets:
30 Second Hold + 20 small pulses Abduction/Adduction machine
10 Back Leg Wall Spotted Single Leg Deadlifts Each Side
25 GHD SIt-Ups

Group Class+ Strength

Hang Muscle Snatch Doubles at 80-85% of best double
Snatch - 70% x 1, 75% x 1, 80% x 3
Clean and Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1) x 3

Group Class+ Conditioning

Handstand Walk Course Practice:
For Time:
Ramp Side Stairs First
4 Free Standing Handstand Push-Ups 5 feet apart
1 Pirouette in Place
1 Pirouette in Place to begin the other direction
4 Free Standing Handstand Push-Ups 5 Feet apart
Ramp Stairs Side First