Class Strength

EMOM for 18 minutes:
ODD: 4 Sumo Deadlifts @70% +5-10# from last week
EVEN: 4 Bench Press @70% + 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:
35 Double Unders
20 Pull-Ups
35 Double Unders
15 Chest to Bar
35 Double Unders
10 Bar Muscle Ups

Notes:
L1: Ring Rows, Single Unders, Banded Strict Pull-Ups
L2: Attempts, Banded Pull-Ups/C2B and BMU or Jumping

Fitness

12-2 (By 2)

Ski Cals

KB Swings

Pull-Ups

Notes: Scale to Russian as needed

L1: 12/8kg , Ring Rows

L2: 16/12kg, Banded Pull-Ups

Group Class Strength

10-2
Strict Deficit HSPU's 4/2"
1 Legless Rope Climb after each round

for quality, goal is unbroken HSPU sets

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