GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

Skill Work:
2 Rounds (2 minutes at each station)
HS Walk (Choose a set distance)
30 second rest
Ring Muscle Ups (Choose set number of reps)
30 second rest
Weighted Pistols (Choose set number of reps)
OR
Intro:
Wall Walks (5 sec. pause at the top)
30 second rest
Kipping Pull Up or Modified Front Lever
30 second rest
Air Squats

MetCon:
Welded & Welded Lean:
24 Minute EMOM
1. 8 alternating dumbbell snatch
2. 4-8 handstand push ups or 8-12 push ups
3. 8-12 toes to bar

(Featured Image: Jeramie Lu Photography)