GROUP CLASS WORKOUT

Warm Up
3 Rounds
10 Weighted Cossack Squats
10 PVC Front Squats
Finish with
20 Light DB Thrusters

Strength: Back Squat (every 2:00)
Build/Welded/Warrior: 5×4 (choose weight)

MetCon:
Build:
4 Rounds
15 Pull Ups
15 Thrusters (75#/55#)
11 Minute Time Cap

Welded:
4 Rounds
10 C2B Pull Ups
15 Thrusters (95#/65#)
11 Minute Time Cap

Warrior:
4 Rounds
5 Ring Muscle Ups
15 Thrusters (95#/65#)
11 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up
3 Rounds
10 Weighted Cossack Squats
10 PVC Front Squats
Finish with
20 Light DB Thrusters

Lean MetCon:
4×7 Minute AMRAP
AMRAP 1 and 2:
10 Dual DB Snatch
10 Burpees
200 Meter Run
AMRAP 3 and 4:
20 Lunges (Total)
15 Oblique V-Ups (each side)
10 Front Squats (95#/65#)

*2 minute rest between AMRAPs.