GROUP CLASS WORKOUT

Warm Up:
40/30 calorie machine
400 meter run
10 strict pullups/20 ringrows
15 pushups
Extended Warm Up (Welded):
5 pull ups
10 push ups
15 airsquats
5 deadlifts
4 hang power cleans
3 shoulder to overhead

MetCon:
Welded:
For Time:
10 Rounds of “Cindy” (5 pull ups, 10 push ups, 15 air squats)
“DT” (12 deadlifts, 9 hang power cleans, 6 push jerks @115#/75#)
800 meter run
adv.: 2 muscle ups to replace the 5 pull ups

Welded Lean:
Buy In: 800 meter run
3 Rounds
15 deadlifts (155#/105#)
10 lateral burpees
Once: 800 meter run
3 Rounds
50 air squats
25 push ups
Cash Out: 800 meter run