GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Goblet Squats
5 KB Push Press (each side)
3 Rounds
5 Broad Jumps
10 Ring Rows

Strength: Front Squat (every 1:00)
Build: 8×5
Welded: 8×4 @65%
Warrior: 8×3 @70%

MetCon:
Build:
3 Rounds
15 Pull Ups or 30 Ring Rows
15 Box Jump Overs (24”/20”)
15 S2OH (75#/55#)
16 Minute Time Cap

Welded:
3 Rounds
20 Pull Ups
18 Box Jump Overs (24”/20”)
16 S2OH (95#/65#)
16 Minute Time Cap

Warrior:
3 Rounds
25 C2B Pull Ups
20 Box Jump Overs (24”/20”)
15 S2OH (115#/75#)
16 Minute Time Cap

GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 Goblet Squats
5 KB Push Press (each side)
3 Rounds
5 Broad Jumps
10 Ring Rows

MetCon:
9 Rounds (every 4 Minutes)
200 Meter Run
12 Alt. DB Snatches (40#/25#)
16 Lunges