Warm Up:
Trainer Choice

Strength: Front Squat (every 1:30)
Welded : 6×4 @75%
Welded Lean: no strength

MetCon:
Welded:
4 Rounds
400 meter run
15 box jump overs (24″/20″)

Welded Lean:
8 Rounds
400 meter run
15 wall balls (20#/14#)
15 kettlebell swings (44#/26#)
15 calorie ski
*40 minute time cap