GROUP CLASS WORKOUT

Warm Up:
Trainer Choice
Finish with:
60 second pigeon stretch
20 scorpions
20 leg swings

Strength: Back Squat (every 1:00)
Strength: 7×2  @80%
Technique: 7×4 @ moderate weight

MetCon:
Welded:
5 Rounds
8 deadlifts (155#/105#)
6 Hang Cleans (155#/105#)
4 Front Squats (155#/105#)
Adv.: add 2 muscle ups/bar muscle ups at the end of each round
Scaled: 115#/75#

Welded Lean:
20 Minute AMRAP
20 calorie machine
10 single arm kettle bell swings (each) 35#/26#
10 goblet squats (35#/26#)