GROUP CLASS WORKOUT

Warm Up:
4 Rounds
15-12 Cal. Bike
10 Russian KB Swings
5 Burpees
2 Rounds:
5 Scap Pull Ups or 5 Ring Kips
10 Hang Snatch High Pulls
5 Snatch Push Press

Strength: Hang Power Snatch (every 1:45)
8×2
8×2-4 muscle ups (ring or bar) or 8×4-6 chin ups

MetCon:
Welded:
For Time:
52-40-28
Wall Balls
100-100-100
Double Unders
14 Minute Time Cap

Welded Lean:
10 Rounds
20 Air Squats
10 Single Arm DB Push Press (Choose weight)
10 Rounds
15/12 Cal Ski
15 Oblique V Ups each side
36 Minute Time Cap