Class Strength

Every 3 minutes for 15 minutes: (5 sets)
3 Bench Press Across at 90% of best set of 3 from last week
ME set of Pull-Ups at 80% of 3RM from last week

EMOM for 9 minutes:
10 Bottoms up Kneeling Press L
10 Bottoms up Kneeling Press R
25 Second Kneeling Banded Pallof Press each side

CrossFit

5 Rounds for Time:
10 Box Jump Overs
8 DB Deadlifts
6 DB Hang Cleans
4 DB Shoulder to Overhead
200m Run

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

Group Class+ Strength

Jerk Bnk in Split - 25% x 3 x 3
Jerk Balance - 25% x 3 x 3
Jerk Bnk - 75% x 1, 80% x 1 x 4

Group Class+ Conditioning

SHSPU Work

Every 3 minutes for 12 minutes:
300 Foot Farmer's Carry
1 ME set of Strict Handstand Push-Ups 4/2"

24/16kg

Group Class+ Accessories

3 sets:
ME Weighted Plank Hold 45/25#
12-15 Hammer Curls
Seated DB External Rotation 10 per side (elbow at knee)
40 Banded Face Pulls or 12-15 Face Pulls on Cable Machine