GROUP CLASS WORKOUT
Warm Up:
2 Rounds:
15 calorie machine
25 band pulls
20 meter overhead carry (each arm)
Skill: Muscle Ups (14 Minutes)
Progression:
6×5 ring pull ups (:02 up, :02 down)
8×10 ring rows (:03 descent)
6×4 ring dip (:03 hold top)
MetCon:
Welded & Welded Lean:
12 minute AMRAP
3 Rounds
8 shoulder to overhead (95#/65#)
5 toes to bar
2 Rounds
11 shoulder to overhead
7 toes to bar
1 Round
14 shoulder to overhead
9 toes to bar
*If completed add weight (135#/95#) and restart.