GROUP CLASS WORKOUT

Warm Up:
3 minute machine
3 Rounds:
20 band pulls
5 inchworms
Finish with:
90 second PVC front rack stretch

Accessory Work: 14 minutes
5 Rounds:
8-12 strict pullup
10 bottom up kettlebell presses (each arm)
20 GHD back raises

MetCon:
Welded:
8 minute AMRAP
7 thrusters (95#/65#)
14 toes to bar

At the 8 minute mark
5 minutes to find:
1 rep max thruster

Welded Lean:
16 minute AMRAP
20 kettle bell swings (53#/35#)
20 lunges
20 V-Ups
adv.: KB front rack lunge (1 kettle bell)