GROUP CLASS WORKOUT

Warm Up:
2 Rounds (each arm)
10 single arm kettlebell high pulls
10 single arm kettlebell front rack squats
10 single arm kettlebell swings
Finish with:
20 kettlebell push presses
20 PVC pass throughs

Strength: Snatch (14 minutes)
Strength: find 1 rep max
Technique: 7×3 (3 second pause above the knee)

MetCon:
Welded:
10 minute AMRAP
15/12 calorie row
10 shoulder to overhead (135#/95#)
5 ring muscle ups/15 pull ups

Welded Lean:
3x 12 minute AMRAP
30/24 calorie bike
20 kettlebell swings (53#/35#)
15 hollow rocks
1 minute rest after each AMRAP