Class Strength

Every 2 minutes for 10 minutes:
Build to a 3RM Hang Squat Clean

EMOM for 9 minutes:
10 Bent Over Rows
50 Second Contralateral Plank
5 Front Rack Dips at 110%+ of best Jerk

CrossFit

10-8-6-4-2
Squat Cleans
200m Run

Notes:
L1: 45/35 or DB's 15/10
L2: 95/65
Rx: 155/105
Rx+: 205/145

Fitness

15 minute AMRAP:
5 Hang DB Squat Cleans
12/10 Cal Row

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

Group Class+ Strength

6X2 Back Squat at 75% (do not go heavier)

Group Class+ Accessories

3 Rounds
50 Banded Pull Aparts + 50 Banded Lat Pull Downs
Weighted Side Plank X30 seconds