GROUP CLASS WORKOUT

Warm Up
7 min AMRAP
25′ Bear Crawl
7 Single Arm KB/DB Thrusters (each arm)
20 Banded Face Pulls

Skill: HSPU (10 Minutes) 

MetCon:
Build:
14 Minute AMRAP
7 OHS (75#/55#)
7 Lateral Burpees
7 Pull Ups/Ring Rows
*Increase by 1 rep every round.

Welded:
14 Minute AMRAP
7 OHS (105#/70#)
7 Lateral Burpees
7 C2B Pull Ups
*Increase by 1 rep every round.

Warrior:
14 Minute AMRAP
7 OHS (135#/95#)
7 Lateral Burpees
7 C2B Pull Ups
*Increase by 1 rep every round.

LEAN GROUP CLASS WORKOUT

Warm Up
7 min AMRAP
25′ Bear Crawl
7 Single Arm KB/DB Thrusters (each arm)
20 Banded Face Pulls

MetCon:
For Time:
130 Burpees
150 Bent Hollow Rock
180 Lunges
800 Meter Run or 1K Ski
35 Min. Time Cap

OR

10 Rounds
13 Burpees
15 Bent Hollow Rock
18 Lunges
Cash Out: 800 Meter Run or 1K Ski
35 Min. Time Cap