Class Strength

Every 2 minutes for 12 minutes:
1 Snatch Pull + 1 Power Snatch at 85% of best double from last week

or
Fitness
Hip Thrust
Every 3 minutes for 12 minutes:
Build to a 3RM with a 3 second pause at the top of each rep

Accessories (for all):
EMOM for 9 minutes:
50 Second weighted Wall Sit
50 Second Cossack Squats, alternating
10 Seated External Rotation each side w/DB (elbow on knee)

Fitness

18-15-12-9-6-3
Bike Cals
Alt DB Snatches
20 Sit-Ups after each round

Notes:
L1: 15/10 (take out the round of 18)
L2: 25/20
Rx: 50/35

CrossFit

Every 3 minutes for 15 minutes:
2 minutes of work 1 minute of rest
10/8 Cals Bike
10 Toes to Bar
ME Power Snatch

Notes:
L1: Toes to Rig, 45/35 or 15/10 alt DB Snatches
L2: 75/55, Knee Raises
Rx: 95/65
Rx+: 12/10, 135/95

Group Class+ Strength

Pause Front Squat (3 sec/max speed up) - Build to a heavy triple with the pause

Group Class+ Accessories

3 Rounds
On the leg press- unlocked leg press ,moderate
Heavy Sled Push and Pull X2
Weighted Side Plank X30 seconds