GROUP CLASS WORKOUT

Warm Up:
10 minute AMRAP
50’ overhead dumbbell carry
50’ side dumbbell carry
5 dumbbell push press (each side, 3 sec. pause at top)
5 strict pull ups or 10 ring rows

Skill Work: (15 minutes)
Handstand Walks

MetCon:
Welded Rx & Lean:
16 minute AMRAP
8 single arm dumbbell hang clean & jerks (each arm)
10 chest to bar pull ups
18 calorie row/bike
Intro: 14 ring rows (slow descent)