GROUP CLASS WORKOUT

Warm Up:
4 Rounds
10 leg swings (each leg)
10 PVC pass throughs
10 kettlebell high pulls
10 kettlebell presses

MetCon:
Welded:
2 Rounds
8 power snatches (95#/65#)
8 chest to bar pull ups
3 Rounds
8 power snatches
8 chest to bar pull ups
8 lateral burpees
4 Rounds
8 power snatches
8 chest to bar pull ups
8 lateral burpees
8 handstand push ups
*25 minute time cap

Welded Lean:
10 Minute Cap
50/40 calorie row
30 alternating dumbbell snatches (40#/25#)
10 toes to bar or 20 knee raises
*If you complete within the 10 minute cap rest until 10 minutes and repeat for another round but no more than 3 rounds.