Class Strength

Every 2 minutes for 14 minutes:
3 1+ 1/4 Squats, Building to a mechanical sound heavy set

Fitness/new athletes can perform 3 Back Squats, building to a moderately heavy set of 3

CrossFit/Fitness

20 minute AMRAP:
24/20 Cal Row
20 Back Stepping Front Rack Lunges (L/R=2)
10 Lateral Burpees Over the Bar

Notes: Fitness use single or Double DB's
L1: 45/35 or DB's, or unweighted
L2: 75/55
Rx: 105/75
Rx+: 155/105

Group Class+ Strength

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

Practice HS Walking Backwards

Then

Every 3 minutes for 15 minutes:
12/10 Cal Bike
10 Ring Dips
50 Foot Handstand Walk with a piroutte at 25 feet

Group Class+ Accessories

3 sets:
10 Single Leg Deadlifts (with foot spotted on the wall)
50 Second Cossack Squats (alternating)
50 Second Weighted Wall Sit