Group Class Strength

Every 3 minutes for 15 minutes: (5 sets)
2 Bench Press Across at 90% of best set of 2 from last week
ME set of Pull-Ups at 80% of 2RM from last week

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

EMOM for 16 minutes:
12/10 Cal Row
20 Sit-Ups
12 Burpees Jump and Touch
ME Chest to Bar

Notes:
L1: Banded Pull-Ups or Ring Rows
L2: Banded Chest to Bar
Rx+: 15/12 Cals, 25 Sit-Ups, 15 Burpees Jump and Touch, Bar Muscle Ups

Fitness

16 minute AMRAP:

2-4-6-8-10-12-14-16 and so on
Pull-Ups
Cals Row
Burpees Over the Rower

Notes:
L1: Ring Rows
L2: Banded Pull-Ups

Group Class+ Conditioning

EMOM for X: For Time
20 sec ME Bike Sprint, Rest - no pedaling

Go until you reach 120/100 Calories

Group Class+ Accessories

3 sets:
ME Weighted Plank Hold 45/25#
12-15 Alt Bicep Curls
40 Banded Face Pulls or 12-15 Face Pulls on Cable Machine