Class Strength

Every 2 minutes for 12 minutes:
2 Back Squats at 75%

Every minute on the minute for 9 minutes:
10 Good Mornings
10 Single Leg Hip Bridges each side
10 50 Second Alt Cossack Squats

CrossFit

3 Rounds for Time:
100 Foot Walking Lunge
21 Box Step Overs
200m Farmer's Carry

Notes: DB's for all movements, Single DB Step Overs, Double DB Lunges
L1: 15/10 or unweighted
L2: 25/20
Rx: 50/35
Rx+: Double for all

Group Class+ Conditioning

Every minute on the minute for 12 minutes:
20 GHD Sit-Ups
15 Toes to Bar
20 Wall Balls (30/20)

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