Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Skill practice: EOMOM 8, 10 thrusters (45/33) on odd minutes, 15 sec L-sit on even. If you beat 15 seconds last time, try 20.

2. Strength Front squat 5-5-5 (40-50-60% of your W1RM) Bench press 5-5-5 (40-50-60% of your W1RM)

Novices: don’t worry about percentages. Do six sets of three, going up in weight each set (3-3-3-3-3-3).

3. Conditioning:

Competitors: "Amanda" 9-7-5 reps for time of muscle-ups and squat snatches (135/95lbs). Penalty of one burpee for every second over 6 minutes (capped at 50). No scaling.

CrossFitters: “Power Elizabeth” AMRAP in 1:15 of power (or muscle) cleans (if you get to 21 before time is up, move on to dips) AMRAP in 1:15 of dips (if you get to 21 before time is up, move on to power cleans) AMRAP in 1:00 of power cleans (to 15, etc.) AMRAP in 1:00 of dips (to 15) AMRAP in :45 of power cleans (to 9) AMRAP in :45 of dips (to 9)

Novices: 15-10-5 reps not for time of muscle cleans and dips.

Have fun!

REMINDER: We're doing a 5-3-1 Total on Sunday at 10am. Find your one rep max for the front squat, bench press, deadlift, and press. See you there