GROUP CLASS WORKOUT

Warm Up:
2 Rounds
10 bird dogs
30 second plank march
5 inchworms
2 Rounds
15 scap push ups (from elbows)
15 Russian kettlebell swings

Strength: Clean Grip Deadlifts & Planks (every 2:30)
A1) 5×4 clean grip deadlift @90%+ of best clean
OR
5×6 @lighter weight
A2) 45 second plank

MetCon:
Welded:
11 minute AMRAP
5 squat clean thrusters (135#/95#)
7 lateral burpees
9 chest to bar pull ups

Welded Lean:
Partner WOD
40 minute AMRAP
40 calorie ski
40 single arm kettlebell hang squat cleans (53#/35#)
40 burpees
400 meter run (together)