Class Strength

Every 2 minutes for 14 minutes:
2 Pause Back Squats, Build to a moderately heavy set of 2 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 Across at 80-85% of best set from last week

Workout 2 Rogue Invitational

20 minute AMRAP:
8 Right hand DB Snatch
16 DB Box Step Over
8 Left hand DB Snatch
50 S/A Foot DB Walking Lunge

Notes: both feet must always touch the top of the box on Step Overs unless otherwise noted. DB can be held anyway on lunge and step over
L1: 15/10
L2: 25/20
Rx: 50/35
Rx+: 70/50

Group Class+ Strength

Snatch Balance
Every 2 minutes for 12 minutes: 1 Snatch Balance + 1 Overhead Squat at 85% of best set from last week

Every 2 minutes for 12 minutes: (alternating)
20 GHD Sit-Ups
Attempts at longest Free Standing Handstand Hold or on Paralettes for advanced

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