Class Strength

Every 2 minutes for 12 minutes:
Build to a 2RM Thruster

EMOM for 12 minutes:
10 Bent Over Rows
5-8 Weighted Calf Raises each side, stick to unweighted if you haven't done the last few weeks
25 second Copenhagen Plank each side

CrossFit

15 minute AMRAP:
12/10 Cal Bike
9 SHSPU
6 Thrusters

Notes:
L1: Push-Ups or downward dog push-ups or seated press, 45/35 or DB Thrusters
L2: up to 2 abmats for SHSPU, 95/65
Rx: 135/85
Rx+: 155/105

Fitness

15 minute AMRAP:
15/12 Cal Bike
20 Hang DB Snatch (alt however)
15 Push-Ups

Notes:
L1: Elevated Push-Ups, 15/10
L2: 25/20
Rx: 50/35

Group Class+ Strength

Rest

Group Class+ Conditioning

Rest

Group Class+ Accessories

4 Sets
60 Second Weighted Wall Sit
5 Seated good mornings
10 Hip Back Extensions
60 Seconds Marching Plank