GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 calorie row
10 single leg kettlebell deadlifts
10 single arm ring rows

Strength: Deadlift (every 1:15)
technique: 12×3 @moderate weight
advanced: 12×1 @80-90%

MetCon:
Welded:
14 minute AMRAP
2 Rounds
6 pull ups
6 thrusters (95#/65#)
2 Rounds
8 pull ups
8 thrusters
2 Rounds
10 pull ups
10 thrusters
etc.

Welded Lean:
3×10 minute AMRAPs
20/15 calorie row
10 kettlebell swings (53#/35#)
20 V-ups
5 single arm kettlebell push press (each side)
2 minute rest