Class Strength

Every 3 minutes for 15 minutes:
5 Deadlifts at 85% of last week's 5RM

Metcon

For time with a partner:
50-40-30 ((Divide Up Anyhow)
Wall Balls
Row Cals
2 Rope Climbs after each round (you go, I go)
into
40-30-20 (Divide Up Anyhow)
Box Step Overs
Burpees
2 Rope Climbs after each round (you go, I go)

Notes: Women's Cals: 40/34/22
L1: 10/8, Rope Lowers X2, 15/10# Step Overs, No Push-Up Burpee
L2: 14/10, Climb as high as possible, 25/20#
Rx: 20/14, 50/35#
Rx+: 4 Rope Climbs after each round, Dual Step Overs

Group Class+ Strength

Every 90 seconds for 9 minutes:
1 Snatch Single at 90%, spend a good deal of time warming up, if you miss you can try to repeat within the 90 seconds

Group Class+ Conditioning

*only do additional aerobic work if you find that to be a weakness-
Every 2:30 minutes for 25 minutes:
15/12 Cals Ski
12/10 Cals Bike

Group Class+ Accessories

4 Sets
10 Single leg elevated front foot hip bridges each side (squeeze yoga block between knees)
30 Banded Lat Pulldowns
30 Banded Face Pulls