GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
10 calorie machine
10 single arm kettlebell swings (each arm)
10 kip swings
10 tempo push ups
Finish with:
100 singles or 50 double unders

Skill Work: Double Unders & Muscle Ups (14 minutes)
5×15 double unders
adv.: 5×50
Muscle Up Progression
5×6 strict ring dips
8×2 reps from floor

MetCon:
Welded & Welded Lean:
12 minute AMRAP
10 kettlebell swings (70#/53#)
15 calorie bike or 20 calorie row
30 double unders

Extended Warm Up:
2 Rounds:
5 kettlebell swings
7 calorie machine
12 double unders