Group Class Strength

Every 2 minutes for 14 minutes:
3 Pause Back Squats, Build to a moderately heavy set of 3 with a 3 second pause at the botttom

(you may bounce to get out of the pause)

Fitness:
Every 2 minutes for 14 minutes:
2 Back Squats Building

Group Class+ Strength

Snatch Balance
Build to a heavy set of 1 Snatch Balance + 3 Overhead Squat

Every 2 minutes for 12 minutes: (alternating)
30 Second L-Sit Hold on Paralettes
30 Second Free Standing Handstand Hold or on Paralettes for advanced

CrossFit

5 Rounds for Time:
5 Power Cleans
15/12 Cal Bike
20 Wall Balls

Notes:
L1: 45/35 or DB's , 10/8
L2: 135/95 , 14/10
Rx: 185/125 , 20/14
Rx+: 225/155, 30/20

Fitness

5 Rounds for Time:

15/12 Cal Ski

15 Medicine Ball Squats

200m Medicine Ball Run

Notes:

L1: 10/8

L2: 14/10

Rx: 20/14

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