GROUP CLASS WORKOUT

Warm Up:
3 Rounds
3×5 scapular contractions (2 second pause at top)
20 dual micro plate high pulls
8 burpees with jump squat
4 reps Cossack squat stretch (3 second each side)

Skill:
4 Rounds (90 Sec. Each Station)
1. handstand walk/wall walks/standing pikes
2. ring muscle ups or L-Sit banded face pulls
3. weighted pistols/pistols/pistols to a box (maximum of 8 each leg)

MetCon:
18 minute AMRAP
500 meter row or .7/.6 mile bike
10 single arm dumbbell overhead squat (each side, choose weight)
20 AbMat sit ups