Class Strength

Every 2 minutes for 10 minutes:
2 Jerks with 2 second pause in dip and catch, building (moderate weight)

EMOM for 12 minutes:
5-8 SHSPU Negatives*
20 second hollow hold 10 seconds rest 20 second hollow hold
50 Foot Handstand Walk* weaving around cones
5 Jerk Dips at 110% of best Jerk

Notes:
SHSPU is 3 seconds down, 3 second hold in tension, kick off the wall or press out- Scale to Push-Ups or deficit push-ups
Scale Handstand Walk to 50 Second Handstand Hold or Headstand Hold or practice HS Walking
Advanced should be working on speed today

CrossFit

3 Rounds for Time:
20/17 Cal Row
2 Rope Climbs
5 Wall Walks
1 Rope Climb

Notes:
L1: 2 Rope Lower per climb, 10 Push-Ups with inchworm
L2: Climb as high as possible on RC and WW
Rx+: Legless

Group Class+ Conditioning

30 minute run
10 minutes Zone 2
10 minutes of 30 seconds on (RPE 8) 30 seconds slow jog
10 minutes Zone 2 (if you have to walk to get back into zone 2 then walk)

Group Class+ Accessories

3 sets:
10 DB Bench Pull-Overs
10 Seated DB External Rotation each side
50 Second Chinese Plank

Fitness

15 min AMRAP:

15/12 Row Cals

8 Burpee Pull-Ups

Notes:

L1: Burpee + Ring Row

L2: Burpee Jumping Pull-Up