GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 scap pull ups
7 ring rows
20 second side plank
7 single arm kettlebell push press (each arm)

Skill Work:
1x max set unbroken kipping pull ups
3x 5-8 reps tempo strict pull ups (use band if needed)

MetCon:
Welded:
13 minute AMRAP
9 snatches (95#/65#)
9 overhead squats (95#/65#)
9 lateral burpees
scaled: clean, front squats

Welded Lean:
13 minute AMRAP
300 meter row
3 dumbbell complex* (35#/20#)
12 dumbbell push ups
* 1 squat + 1 step up (each leg) + 1 squat + 1 reverse lunge (each leg)