GROUP CLASS WORKOUT

Warm Up:
3 Rounds
15/12 Cal. Machine
20 Banded GM
10 Push Ups

MetCon:
Build:
17 Minute AMRAP
2 Rounds
9 Lateral Burpees
9 Power Cleans (95#/65#)
50 Single Unders or 10 DUs

Welded:
17 Minute AMRAP
2 Rounds
9 Lateral Burpees
9 Power Cleans (135#/95#)
50 Double Unders

*Every 2 rounds add 1 rep to burpees and power cleans (increase weight) and 10 reps to DU.
10 @135#/95# + 60 DUs
11 @165#/115# + 70 DUs
12 @185#/125# + 80 DUs

Warrior:
17 Minute AMRAP
2 Rounds
9 Lateral Burpees
9 Power Cleans (155#/105#)
70 Double Unders

*Every 2 rounds add 1 rep to burpees and power cleans (increase weight) and 10 reps to DU.
10 @155#/105# + 80 DUs
11 @205#/135# + 90 DUs
12 @225#/155# + 100 DUs

LEAN CLASS WORKOUT

Warm Up:
3 Rounds
15/12 Cal. Machine
20 Banded GM
10 Push Ups

MetCon:
4 Rounds
800 Meter Run
30 KB Swings (35#/26#)
30 V-Ups
35 Minute Time Cap