GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Skill Work:
5 minutes max handstand push ups (singles or sets of 3-6)
5 minutes kipping/butterfly pullups (3-5 sets of 4-8 reps), adv.: bar muscle ups
technique work: banded strict pull ups (5×10-15)

MetCon:
Welded:
12 minute AMRAP
8 deadlifts (185#/125#)
50 double unders
8 bar facing burpees
scaled: 50 single unders
adv.: don’t go heavier, go faster!!

Welded Lean:
20 Minute AMRAP
500 meter row
10 deadlift (155#/105#)
10 burpees