GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Goblet Squats (10 Sec. Pause Last Rep)
15 Russian KBS
3 Rounds
10 Leg Swings (each side)
15 Banded GM

Strength: Back Squat (every 2:00, 5 Sec. Pause Last Rep)
Build: 4×8 (light)
Welded: 4×5 (Across)
Warrior: 4×3 (Choose Weight)

MetCon:
Build:
For Time:
20 Power Cleans (95#/65#)
400 Meter Run
8 Minute Time Cap

Welded:
For Time:
10 Squat Cleans (185#/125#)
400 Meter Run
8 Minute Time Cap

Warrior:
For Time:
10 Squat Cleans (275#/175#)
400 Meter Run
8 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Goblet Squats (10 Sec. Pause Last Rep)
15 Russian KBS
3 Rounds
10 Leg Swings (each side)
15 Banded GM

MetCon:
2 Rounds
100/85 Cal Row
30 DL (115#/75#)
2 Rounds
800 Meter Run
40 Push Ups
35 Minute Time Cap