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Handstand/Muscle Up and Lean (12/17/19)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
20 Step Ups
20 KBS
2 laps around the rig

Skill: 10 minutes
Handstand or Muscle Up Work

MetCon:
Build:
15 Minute AMRAP
2 Rounds
12 Banded C2B Pull Ups
40 Air Squats
2 Rounds
10 Power Snatches (95#/65#)
20 Box Jumps (24”/20”)

Welded:
15 Minute AMRAP
2 Rounds
4 Bar Muscle Ups
20 Alt. Pistols
2 Rounds
10 Power Snatches (135#/95#)
20 Box Jumps (24”/20”)

Warrior:
15 Minute AMRAP
2 Rounds
4 Ring Muscle Ups
20 Alt. Pistols
2 Rounds
10 Power Snatches (135#/95#)
20 Box Jumps (24”/20”)

LEAN CLASS WORKOUT

Warm Up:
2 Rounds
20 Step Ups
20 KBS
2 laps around the rig

South Lean:
4 Rounds
1500 Meter Row
30 Air Squats
10 Burpees
38 Minute Time Cap

Midtown Lean:
For Time:
100/80 Cal. Bike
100 Plate G2OH (45#/25#)
100 Sit Ups
100 Burpees
100 Air Squats
100/80 Cal. Row
38 Minute Time Cap