GROUP CLASS WORKOUT

Warm Up:
4 Rounds
5 tempo KB Strict Press (3 sec. down, each side)
5 KB Bent Over Rows (3 sec. up, each side)
2 Rounds
25/20 Cal Machine
15 Air Squats, 10 Push Ups

MetCon:
Build:
For Time:
3 Rounds
8 Pull Ups or 16 Ring Rows
12 Thrusters (75#/55#)
3 Rounds
25 Knee Raises
12 Power Cleans (75#/55#)
20 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 20 minutes.

Welded:
For Time:
3 Rounds
15 Pull Ups
15 Thrusters (95#/65#)
3 Rounds
10 TTB
5 Power Cleans (155#/105#)
20 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 20 minutes.

Warrior:
For Time:
3 Rounds
15 Chest to Bar
15 Thrusters (95#/65#)
3 Rounds
15 TTB
7 Power Cleans (185#/125#)
20 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 20 minutes.

LEAN GROUP CLASS WORKOUT

Warm Up:
4 Rounds
5 tempo KB Strict Press (3 sec. down, each side)
5 KB Bent Over Rows (3 sec. up, each side)
2 Rounds
25/20 Cal Machine
15 Air Squats, 10 Push Ups

MetCon:
3 Rounds
1500 Meter Row
20 Single Arm DB Thrusters (each side)
2 Minute Plank
30 Single Arm DB Hang Cleans (each side)
38 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 38 minutes.
Scoring: 1 Round = 127, Row = 15 reps, Plank = 12 reps