GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
15/12 calorie machine
10 PVC pass throughs
10 PVC overhead squats

Strength: Overhead Squat (every 1:30)
Strength: 5×3 (choose weight)
Technique: 5×3 front squat
Welded Lean: no strength

MetCon:
Welded:
12 Minute AMRAP
9 hang power clean and jerks (115#/75#)
3 ring muscle ups
5 box jumps (32″/26″)
scaled: 9 pull ups

Welded Lean:
“Heartbreak Ridge”
40 minutes of 30 seconds work/30 seconds rest bike
*optional: partner up