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8 Minute EMOMs & Lean (5/9/19)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
25 Russian KBS
15 Sit Ups
2 Rounds
15 Single Arm Bent Over Rows (each side)
5 Single Arm KB Thrusters (each side)

MetCon:
Build:
8 Minute EMOM
4 Power Cleans (75#/55#)
4 Thrusters (75#/55#)
2 Minute Rest
8 Minute EMOM
8 Pull Ups or 14 Ring Rows
2 Minute Rest
5 Minutes Max Plank

Welded:
8 Minute EMOM
4 Squat Clean Thrusters (115#/75#)
2 Minute Rest
8 Minute EMOM
8 C2B Pull Ups
2 Minute Rest
5 Minutes Max Plank

Warrior:
8 Minute EMOM
4 Squat Clean Thrusters (135#/95#)
2 Minute Rest
8 Minute EMOM
3 Ring Muscle Ups
2 Minute Rest
5 Minutes Max Plank

LEAN GROUP CLASS WORKOUT

Warm Up:
2 Rounds
25 Russian KBS
15 Sit Ups
2 Rounds
15 Single Arm Bent Over Rows (each side)
5 Single Arm KB Thrusters (each side)

MetCon:
35 Minute Running Clock
For Time:
1 Mile Run or 2K Row
2 Rounds
50 DB Walking Lunges (35#/20#, carried at the side)
50 DB Push Press (35#/20#)
*Max Meter Row with remaining time.