GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

Strength:
5×5 dumbbell neutral grip bench press (choose weight)
5×5 strict ring dip

MetCon:
Welded:
16 minute AMRAP
3 Rounds
10 sumo deadlift high pull (95#/65#)
10 burpee box jump overs (24″/20″)
2 Rounds
10 squat clean (135#/95#)
25 push ups
Welded Athlete: 15 handstand push ups

Welded Lean:
Battle Grounds Event 1
For Time:
4 mile bike
3K row
2 mile run
Master/Scaled:3 mile bike, 2K row, 1 mile run
50 minute time cap