Class Strength

Every 3 minutes for 15 minutes: (5 sets)
Build to a 1RM Bench Press
Build to a 1RM Weighted Pull-Up

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

5 Rounds for time:
15/12 Cals Row
10 Burpee Pull-Ups

Notes: 15 minute cap
L1: 12/10 Row Cals, 10 Burpees + 10 Ring Rows
L2: Do Jumping Pull-Ups (bar at top of head) or do all burpees and then banded pull-ups
Rx+: 7/6 Burpee Muscle Ups

Group Class+ Strength

For Cals:
10 minutes ME Bike Cals, must keep a consistent pace (no sprint rest intervals)

Group Class+ Accessories

3 sets:
ME Weighted Plank Hold 45/25#
12-15 Hammer Curls
Seated DB External Rotation 10 per side (elbow at knee)
40 Banded Face Pulls or 12-15 Face Pulls on Cable Machine