Class Strength

Every 2 minutes for 12 minutes:
1 Snatch Pull + 1 Hang Power Snatch at 85% of best double from last week

or
Fitness
Hip Thrust
Every 2 minutes for 12 minutes:
Build to a 2RM Hip Thrust with a 3 second pause at the top

Accessories (for all):
EMOM for 9 minutes:
2 Hang Muscle Snatch, Building
50 Second Wall Sit (Hip Thrust)
50 Second Cossack Squats, alternating
10 Seated External Rotation each side w/DB (elbow on knee)

CrossFit

EMOM for 16 minutes:
35 Double Unders
12/10 Cals Ski
ME Overhead Squats
1 min rest

Notes:
L1: 45/35
L2: 95/65
Rx: 115/80
Rx+: 50 Double Unders, 155/105

Fitness

For Time:
20/17 Cal Row
40 Wall Balls
20/17 Cal Row
30 Wall Balls
20/17 Cal Row
20 Wall Balls
20/17 Cal Row
10 Wall Balls

Notes: 16 min cap
L1: 10/8#
L2: 14/10#
Rx: 20/14#

Group Class+ Strength

Pause Front Squat (3 sec/max speed up) - 3X3 at 80% of 1RM + 5-10# from last week

Group Class+ Conditioning

Every 3 minutes for 21 minutes:
15/12 Cals C2
15 GHDs
10 Burpee Box Jump Overs

Group Class+ Accessories

3 Rounds
50 Banded Pull Aparts + 50 Banded Lat Pull Downs
Heavy Sled Push and Pull X2
Weighted Side Plank X30 seconds