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2×5 Minute AMRAP (5/30/19)

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GROUP CLASS WORKOUT

Warm Up:
8 min. AMRAP
15 Sec. Hollow Body Hold
8 Air Squats
6 Push Ups

Accessory Work: 10 Minute EMOM
1. 6 Weighted Step Ups (Choose Weight)
2. 6-8 Strict Dips (Box/Ring)

MetCon:
Build:
2×5 Minute AMRAP
5 Power Cleans (95#/65#)
5 Push Press (95#/65#)
5 Pull Ups or 10 Ring Rows
*3 Minute Rest between AMRAPs

Welded/Warrior:
2×5 Minute AMRAP
5 Squat Cleans (135#/95#)
4 Push Jerks (135#/95#)
2 Rope Climbs/4 Muscle Ups/8 Pull Ups
*3 Minute Rest between AMRAPs
*Switch gymnastic movement for second AMRAP

LEAN GROUP CLASS WORKOUT

Warm Up:
8 min. AMRAP
15 Sec. Hollow Body Hold
8 Air Squats
6 Push Ups

MetCon:
5 Rounds (2 Minutes Each Station)
1. 30 Air Squats + Max Plank
2. Max Cal. Ski
3. AMRAP: 10 DB Push Press (35#/20#) + 10 Box jumps (24”/20”)
4. 
Max Rep Burpees