Class Strength

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

*Fitness athletes use DB's as necessary

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

Master's Games Workout #3A and #3B
In 6 minutes:
Row
ME Hanstand Walk 25 feet (by 5 feet)

TWO SCORES
Notes:
L1: Bear Crawl
L2: Wall Walks
Rx: 900/800m
Rx+: 1000/900m

1K Row

Row a 1K for time.

Fitness

12 minute AMRAP:
Add 1 Wall Walk each round
12/10 Cal Row
1 Wall Walk

Notes:
L1: Push-Up with Inchworm
L2: Climb as high as possible

Group Class+ Strength

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

Skill Work:
Practice Backward and Foward Rolls to Support- if you have mastered muscle ups, other wise work on Muscle Ups

If you are confident in the Rolls perform Games workout 19
6 minute AMRAP:
4 Forward Rolls to Support
3 Backward Rolls to Support

If you are still working on MU
perform
6 minute AMRAP:
Muscle Ups

Otherwise just have a skill day

Group Class+ Accessories

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