GROUP CLASS WORKOUT

Warm Up:
2 Rounds
200m Run
6 No Push Up Burpees
10 Single Arm DB Hang C&J (each arm)
2 Rounds
15 Lemon Squeezes
10 Jump Switch Lunges
Barbell Progression

Strength: Power Clean (every 1:30)
Build: 5×4
Welded: 5×3
Warrior: 5×2

MetCon:
Build:
12 Minute AMRAP
12 Thrusters (75#/55#)
12 Ring Rows
12 Cal. Row

Welded:
12 Minute AMRAP
9 Thrusters (95#/65#)
6 C2B Pull Ups
12 Cal. Bike

Warrior:
12 Minute AMRAP
6 Thrusters (135#/95#)
3 BMU
12 Cal. Bike