GROUP CLASS WORKOUT

Warm Up:
2 Rounds
10 Kip Swings
10 Hollow Rocks
2 Rounds
8 Broad Jumps
8 Heavy KB High Pulls

Skill: 3×2 Minute AMRAPs (1:30 rest after each AMRAP)
Build:
10 Straight Arm Banded Lat Pull Downs
Welded:
Ring MU or Strict Chest to Bar
Warrior:
Ring MU

MetCon:
Build:
2 Sets
Buy In: 800 Meter Run
2 Rounds
12 DL (95#/65#)
9 HPC (95#/65#)
6 S2OH (95#/65#)
2 Rounds
30 Air Squats
15 Box Jump Overs
18 Minute Time Cap

Welded/Warrior:
2 Sets
Buy In: 800 Meter Run
2 Rounds
12 DL (155#/105#)
9 HPC (155#/105#)
6 S2OH  (155#/105#)
2 Rounds
30 Air Squats
15 Box Jump Overs
18 Minute Time Cap

LEAN GROUP CLASS WORKOUT

Warm Up:
2 Rounds
10 Kip Swings
10 Hollow Rocks
2 Rounds
8 Broad Jumps
8 Heavy KB High Pulls

MetCon:
For Time:
3K Row
50 T2B
100 Single Arm OH Walking Lunges (40#/25#)