GROUP CLASS WORKOUT

Warm Up:
4 Rounds (Inc. weight)
5 Single Arm DB C&J
5 Single Arm DB FS (each side)
Finish w/: 20 burpee + kip/pull up

Strength: Front Squat (every 2:00)
5×3 (choose weight)

MetCon:
Build:
14 Minute EMOM
1. 8 Power Cleans (95#/65#)
2. 8 Box Jump Overs

Welded:
14 Minute EMOM
1. 5 Power Cleans (165#/110#)
2. 10 Box Jump Overs

Warrior:
14 Minute EMOM
1. 5 Power Cleans (205#/135#)
2. 10 Box Jump Overs

LEAN GROUP CLASS WORKOUT

Warm Up:
4 Rounds (Inc. weight)
5 Single Arm DB C&J
5 Single Arm DB FS (each side)
Finish w/: 20 burpee + kip/pull up

MetCon:
35 Minute AMRAP
2 Rounds
700 Meter Row
40 AbMat Sit Ups
2 Rounds
25 Push Ups
40 Air Squats