Class Strength

EMOM for 9 minutes:
5 Sotts Press (scale to Standing BTN)
10 Lateral Jumps on Bench
50 Second Reverse Plank

Every 2 minutes for 12 minutes:
1 Snatch Balance + 2 Overhead Squats

Building

or

Hip Thruster (start during acc portion)
Every 2 mintues for 10 minutes:
5 Hip Thrusts, Building

then

Every 2 mintues for 10 minutes:
8 Reps with 3 second pause hold at 70% of above

CrossFit Option 1 (you will not perform strength portion)

ChadX
1000 Step Ups for Time

Notes: 20 inches for everyone. This will take the entire class, you will not perform the strength portion if you are performing Chad.
L1: 500 Step Ups (or scale to a number that takes 25-30 minutes max)
L2: Unweighted
Rx: 45/35# Rucksack/Backpack

CrossFit Option 2

5 Rounds for Time:

7 Hang Power Snatches

14 Box Jump Overs

42 Double Unders

Notes:15 min cap

Fitness 12 Hang DB Snatches (6 per side) 15/10, 25/20, 50/35

L1: 45/35, Single Unders

L2: 95/65, Attempts

Rx: 135/95

Rx+: 165/115

Group Class+ Strength

Build to a 3RM Bottoms Up Front Squat

Group Class+ Accessories

3 Rounds
10-12 Lat Pull-Downs - Heavy
10-12 Seated Row - Moderate
Weighted Side Plank X30 seconds