Class Strength

EMOM for 9 minutes:
3-5X Depth Drop to Broad Jump (scale to just broad Jump)
5 Tall Cleans Building
50 Second Cossack Squats

Every 2 minutes for 10 minutes:
3 Hang Cleans at 85% of best set of 3 from last week
(Tin Slinger athletes 70-75%)

CrossFit

3 Rounds for Time:
15 Toes to Bar
400m Run
20 Box Jump Overs

Notes: 15 min cap
L1: toes to Rig or V-Ups
L2: knee raises
Rx+: 20 Toes to Bar

Group Class Strength

6X2 Back Squat at 80%

Group Class+ Accessories

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

Fitness

4 Rounds for time:

20 Sit-Ups

15/12 Ski Cals

12 Box Step Overs

Notes:

L1: unweighted

L2: 25/20

Rx: 50/35

Rx+: bow tie sit-ups 25/20