GROUP CLASS WORKOUT

Warm Up:
Welded:
3 Rounds:
10 calorie machine
5 deadlifts
5 hang power cleans
5 front squats
Welded Lean:
3 Rounds:
10 calorie machine
30 second plank
10 kettlebell thrusters

MetCon:
Welded:
6 Rounds (every 5 minutes)
3 squat cleans @75-80% of 1 rep max
15 pull ups
200 meter run

Welded Lean:
20 minute AMRAP
100 meter single arm waiter carry
1 kettlebell thruster (35#/26#), each arm
*add 1 kettlebell thruster each round