GROUP CLASS WORKOUT

Warm Up:
4 minute CrossOver Symmetry
4 minute handstand hold or forward leaning rest (:30 intervals)
2 minute dynamic stretching

Strength: Push Jerk (every 1:30)
5×3 (rising)

MetCon:
Welded:
14 minute AMRAP
5 pull ups
7 front squats
9 box jumps (24″/20″)
Every 3 rounds increase front squat weight:
95#/65#, 115#/75#, 135#/95#, 155#/105#
Advanced: chest to bar and 135#/95#, 155#/105#, 185#/125#, 205#/145#

Welded Lean:
For Time:
30/24 calorie row
2 Rounds
20 alternating dumbbell snatches (50#/35#)
1 minute plank
Then:
30/24 calorie row
2 Rounds
20 single arm kettlebell thrusters (total, 35#/26#)
20 plank to push up
*18 minute time cap