Class Strength

Every 3 minutes for 15 minutes: (5 sets)
Build to a 2RM Bench Press
Build to a 2RM Strict Pull-Up weighted
if you are still working on pull-ups do sets of 5 if banded

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

"Helen"
3 Rounds for time:
400m Run
21 KB Swings
12 Pull-Ups

Notes:
L1: 12/8kg
L2: 16/12kg
Rx: 24/16kg
Rx+: There is a reason there is no Rx+ today, check in on your capacity on this one.

Group Class+ Strength

BTN Jerks 70% 3X3, 75% 3X2, 80% 2X2, 85% 2X1, 90% 2X1

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