GROUP CLASS WORKOUT

Warm Up:
4 Rounds
10 goblet curtsy squats
20 banded face pulls
10 kettlebell swings
10 goblet squats

Strength: Back Squat (every 1:30)
7×3 (choose weight)

MetCon:
Welded:
12 minute AMRAP
5 ring muscle ups
25″ mixed grip dumbbell lunges (50#/35#)
200 meter run
Scaled: 10 chest to bar pull ups OR 15 pull ups

Welded Lean:
2 Rounds
800 meter Run
50 kettlebell hang snatch (35#/26#, each arm)
75 sit ups
100 air squats
*35 minute time cap