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Back Squat & Lean (9/12/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Goblet Squats (10 sec. pause in bottom of last rep)
15 Russian KBS
3 Rounds
10 Leg Swings (each side)
15 Banded GM

Strength: Back Squat
Build/Welded/Warrior: 5×5 (choose weight)

MetCon:
Build:
Partner WOD
2 Rounds
50 Cal. Row
40 Pull Ups or 120 Ring Rows
30 S2OH (95#/65#)
20 Lateral Burpees
20 Minute Time Cap

Welded:
Partner WOD
2 Rounds
50 Cal. Bike
40 C2B Pull Ups
30 S2OH (115#/75#)
20 Lateral Burpees
20 Minute Time Cap

Warrior:
Partner WOD
2 Rounds
50 Cal. Ski
40 C2B Pull Ups
30 S2OH (135#/95#)
20 Lateral Burpees
20 Minute Time Cap

LEAN CLASS WORKOUT

Warm Up:
3 Rounds
10 Goblet Squats (10 sec. pause in bottom of last rep)
15 Russian KBS
3 Rounds
10 Leg Swings (each side)
15 Banded GM

MetCon:
5×5 Minute AMRAP
20 AbMat Sit Ups
10 DL (135#/95#)
200 Meter Run
*1:30 Rest in between AMRAPs