GROUP CLASS WORKOUT

Warm Up:
15 burpees
2 Rounds
5 single arm bottoms up kettlebell press (each arm)
10 kettlebell deadlifts
5 inchworms

Accessory Work: 12 minute EMOM
1. 12-15 goblet squats (70#/53#)
2. 45-60 second plank
3. 5-7 box jumps (taller box)

MetCon:
Welded:
For Time:
3 Rounds
12 pull ups
12 handstand push ups
12 pistols
2 minute rest
3 Rounds
5 Bear Complex (115#/75#)
400 meter run

Welded Lean:
For Time:
2000 meter run
15 burpees
30 air squats
1600 meter run
15 burpees
30 air squats
1200 meter run
15 burpees
30 air squats
800 meter run
15 burpees
30 air squats
400 meter run
15 burpees
30 air squats