GROUP CLASS WORKOUT

Warm Up:
3 Rounds
8 barbell back squats
5 inchworms

Strength: Pause Back Squat (every 1:30)
Welded: 6×2 @ 70%(3 second pause at the bottom)
Welded Lean: no strength

MetCon:
Welded:
4x 4 minute AMRAP
2 Rounds
10 hang power cleans (95#/65#)
30 double unders
1 minute rest
Remaining Time: MAX toes to bar

Welded Lean:
40 minute AMRAP
150/130 calorie bike
3 Rounds
15 deadlifts (135#/95#)
30 walking lunges
Then: 150/130 calorie bike
2 Rounds
50 AbMat sit ups
25 push ups
Remaining Time: MAX calorie bike