Class Strength

EMOM for 9 minutes:
3-5X Depth Drop to Broad Jump (scale to just broad Jump)
5 Muscle Cleans, Building
3-5 Kneeling Jumps to Stand*
L1: Box Jump Practice, L2: assisted (with a band kneeling jumps to stand)

Every 2 minutes for 10 minutes:
2 Hang Cleans, Building

CrossFit

8 minute AMRAP:
8 Power Cleans
8 Toes to Bar

Notes:
L1: 45/35 Hang, V-Ups or Toes to Rig
L2: 75/55, Knee Raises
Rx: 135/95

Fitness

60-40-20

Abmat Sit-Ups

400m Run

Notes: 12 min cap

L1: 50-30-20

L2: 60-40-30

Group Class+ Strength

6X2 Back Squat at 85%

Group Class+ Accessories

3 Rounds
30 Banded Pull Aparts + 30 Banded Lat Pull Downs
Weighted Side Plank X30 seconds