Class Strength

EMOM for 16 minutes:
ODD: 5 Sumo Deadlifts @65% +10-20# from last week
EVEN: 5 Bench Press @65% +5-10# from last week

EMOM for 9 minutes:
10 Strict Ring Dips, add weight if possible, scale as needed
30 Second Hollow Hold into 20 Second Bicycle Kick
25 Second Elbow Plank Hold into 25 Second Plank March

CrossFit

9 minute AMRAP:
50-Foot DB Lunge
25 Pull Ups
50-Foot DB Lunge
25 Chest to Bar Pull Ups
50-Foot DB Lunge
Max Bar Muscle Ups

Notes: Double DB's
L1: 15/10 or unweighted, Ring Rows, Jumping Pull-Ups, Banded Pull-Ups
L2: 25/20, Banded Pull-Ups, Banded Chest to Bar, Banded BMU
Rx: 50/35
Rx+: Round 2: S/A overhead, Round 3: Double Overhead

Fitness

Fitness:
5 Rounds for Time:
50 DB Foot Walking Lunge
10 Pull-Ups
12/10 Ski

Notes: single db, 15 min cap
L1: unweighted, ring rows
L2: 25/20, banded pull-ups
Rx: 50/35

Group Class+ Strength

Every 3 minutes for 30 minutes:
200m Run
26/22 Cal Bike Erg

Group Class+ Accessories

4 Sets
60 Second Weighted Wall Sit
10 Single Leg Deadlifts Each side with back leg spotted on the wall
60 Second Weighted Plank