Class Strength

EMOM for 18 minutes:
ODD: 4 Sumo Deadlifts @70%
EVEN: 4 Bench Press @70%

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

12 minute AMRAP:
10 Box Step Overs
10 Toes to Bar
10/7 Cals Bike

Notes:
L1: 15/10
L2: 25/20
Rx: 50/35

Group Class+ Strength

2 Rounds for Time:
100 Foot Handstand Walk
10 Ring Muscle Ups

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