GROUP CLASS WORKOUT

Warm Up:
1 minute pigeon stretch
2 Rounds:
20 Russian kettle bell swings
30 second plank
6 burpees
8 groiners
Finish with:
20 leg swings
20 scorpions
15 PVC pass throughs
15 PVC good mornings

Strength: Deadlift (every 1:40)
Strength: 5×3 start at 60-65% (rising)
Technique: 5×5 moderate weight

MetCon:
Welded:
4 Rounds
15 box jumps (24″/20″)
5 Snatches (135#/95#)
Cash Out: 30 lateral burpees
scaled: 95#/65#

Welded Lean:
13 minute AMRAP
16 AbMat sit ups
16 lunges
32 double unders
scaled: 64 singles