GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Accessory Work: 14 minutes
30 strict pull ups (adv.: behind the neck)
40 push ups (adv.: banded)
Rest 2 minutes
15 strict pull ups
20 push ups

MetCon:
Welded & Welded Lean:
For Time:
Buy In: 150 double unders
30 burpee box jump overs (24″/20″)
20 thrusters (95#/65#)
10 snatches (115#/75#)
Cash out: 30 calorie bike
scaled: 300 singles, power cleans
16 minute time cap