18 minute AMRAPs (8/8/18)

GROUP CLASS WORKOUT

Warm Up:
2 Rounds (KB – each arm)
10 single arm kettlebell front rack split squats
20 glute bridges
15 single arm kettlebell bent over rows
10 single arm kettlebell presses
Finish with:
10 tempo air squats

Strength: Front Squat (every 1:45)
5×3 (choose weight)

MetCon:
Welded:
18 minute AMRAP
12 toes to bar
12 box jumps (24″/20″)
12 alternating dumbbell snatches (75#/50#)

Welded Lean:
18 minute AMRAP
15 lemon squeezes
12 burpees
9 strict pull ups