Group Class Strength

Every 2 minutes for 14 minutes:
3 1+ 1/4 Squats 4 sets at 80% of best set of 3 from last week, 3 sets at 85% of best set of 3 from last week

Fitness/new athletes 7X3 4 sets at 80% of best set of 3 from last week, 3 sets at 85% of best set of 3 from last week

CrossFit

For Time:
1200/1Km Row
200 Foot Walking Lunge
1200/1Km Row
200 Foot Walking Lunge

Notes: 20 min cap, Dual DB
L1: 15/10 or Unweighted
L2: 25/20
Rx: 50/35

Group Class+ Strength

Snatch Balance 60% x 3X3, 70% x 3X2, 75% x 3X2, 80% x 2X2
percentages based off of your 1RM Snatch Balance

Group Class+ Conditioning

21-15-9
Alt Pistols
Ring Dips
50 Foot Handstand Walk after each round

Group Class+ Accessories

3 Rounds
10 Vertical Jumps (Pause in the dip position)
5 Single Leg Box Jumps each side (moderate height)
50 Second Deadbugs