Class Strength

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

EMOM for 9 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

Fitness

6 Rounds for time:
12/10 Cal Row
5 DB Hang Power Cleans
3 DB Shoulder to Overhead

Notes:
L1: 15/10
L2: 25/20
Rx: 50/35

CrossFit

6 Rounds for Time:
200m Run
5 Hang Power Cleans
3 Shoulder to Overhead

Notes: 15 min cap
L1: 45/35 or DB's
L2: 95/65
Rx: 155/105
Rx+: 225/155

Group Class+ Strength

Prior to today's Class Strength work, build to a Heavy (90%) Clean Single

after today's Front Squat
Jerk Rack Support (5 Sec) - HS

Group Class+ Conditioning

If you performed Ring on Tuesday perform bar today, If you performed Bar on Tuesday perform Ring today

Every 30 seconds for 5 minutes:
Rx+: 5/4 Bar Muscle Ups
Rx: 4/3 Ring Muscle Ups

Scale to what you can reasonably hold ACROSS.

Group Class+ Accessories

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