GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Welded:
(choose one option below based on ability level)
Option 1:
3 Rounds
100 double unders
15 handstand push ups

Option 2:
3 Rounds
20 double unders
15 box handstand push ups

Option 3:
3 Rounds
100 singles
15 push ups

2 minute rest
800 meter run
30 squat cleans (135#/95#)

Welded Lean:
40 minute AMRAP
500 meter row
2 Rounds
15 thrusters (75#/55#)
10 lateral burpees
Then: 500 meter row
2 Rounds
15 power cleans (75#/55#)
10 pull ups