GROUP CLASS WORKOUT

Warm Up:
4 Rounds:
10 calorie machine
10 dumbbell/kettlebell overhead lunge
10 jump squats

Strength: Back Squat (14 minutes)
Strength: find 1 rep max
Technique: 5×4 (moderate weight)
*This can count towards Tier System requirement: body weight back squat

MetCon:
Welded:
15-12-9
clean and jerk (135#/95#)
20-20-20
calorie row
adv.: 165#/115#, 5-5-5 Muscle Ups
*14 minute time cap

Welded Lean:
For Time:
100/80 calorie bike
50 kettlebell swings (53#/35#)
adv.: 70#/53#
*14 minute time cap