Class Strength

Every 2:30 minutes for 15 minutes:
5 Back Squats at 75%

If you didn't come last week perform 4 across
(this sequence started at 2)

Metcon

5 Rounds for Time:
500/450m Row
12/10 Cal Bike
Rest exactly 2 minutes between rounds

Notes: Time Cap 25 minutes

Group Class+ Strength

Power Snatch + Snatch Push Press + OHS (% of PS) - 70% x (3+3+3), 75% x (3+3+3) x 3
Power Clean + Power Jerk (% of PJ) - 70% x 2(1+1), 75% x 2(1+1) x 4

WZA Athletes - Rest till Wed at minimum, group class only Wed/Fri and next week

Group Class+ Accessories

3 Rounds
Half-Kneeling Cross Chop x 10/side
Single-Leg Bench-Supportd Glute Bridge x 10/side