GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Skill Work: 14 minutes
pistols, rowing, double under
Test: 3 attempts to find one MAX set of unbroken double under
Test: 500 meter row for time

MetCon:
Welded:
18 Minute EMOM
1. 6 hang power cleans (115#/75#)
2. 16 wall balls (20#/14#)
3. 20 AbMat sit ups
adv.: 165#/115#

Welded Lean:
18 Minute EMOM
1. 8 burpees
2. 10 dumbbell front rack lunges (50#/35#)
3. 20 AbMat sit ups
adv.: 5 burpee pullups