Class Strength

Every 2 minutes for 14 minutes:
Build to a 1RM Thruster

CrossFit

Wodapalooza: "Two Rounds Too Many"
2 Rounds
1 Rope Climb
20 Wall Balls
1 Rope Climb
20 Toes to Bar
1 Rope Climbs
20/17 Cal Row
1 Rope Climbs
20 Box Jump Overs

Notes: 20 minute Cap
L1: Rope Lowers X2, 10/8#, Toes to Rig or V-Ups
L2: Climb as high as possible, 14/10#,, Knee Raises
Rx: 20/14#
Rx+: 2 Rope Climbs, 30 of other movements, 30/24 Cal Ski

Group Class+ Conditioning

Every 5 mintues for 20 minutes:
4 minutes on 1 minute off
10 Deficit Paralette SHSPU (4/2")
10 Burpee Box Get Overs (48 inches)
ME Clean and Jerks at 225/155

This should be done in a completely different session. If not possible than choose which metcon makes the most sense for you to train.

Group Class+ Accessories

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