Class Strength

Every 3 minutes for 15 minutes:
Build to a 3RM Deadlift

Metcon

25 minute AMRAP: With a Partner
400m Run (you go, I go)
into- you go, I go, Full Rounds of:
1 Power Clean
2 Burpee Box Jump Overs
3 Row Cals

Notes: Add 1 Rep each round (rounds are not repeated) So if Athlete 1 does 1,2,3 then athlete 2 does 2,3,4 and so on.
L1: 45/35 or DB's, Regular Burpees or Burpees over the bar
L2: 135/95
Rx: 185/125
Rx+: 225/155

Group Class+ Strength

Snatch - HS x 1
Clean - HS x 1

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

Group Class+ Conditioning

Every 90 seconds for 24 minutes alternate between:
45 second max cal echo bike
45 second max cal row

this should be a high sustainable cadence that is uncomfortable