GROUP CLASS WORKOUT

Warm Up:
3 Rounds
20 single arm kettlebell bent over row
20 single arm kettlebell front squats
Finish with: 90 second plank

Strength/Skill: (1 set every 1:15)
Pull Up Complex
5x 3 wide grip pull ups, 3 standard grip pull ups, 3 narrow grip pull ups (3 sec. pause at the top of last rep for each variation)
Single Arm Overhead Lunge
5×5 (each leg)

MetCon:
Welded:
4 Rounds
10 power cleans (115#/75#)
10 front squats (115#/75#)
10 minute time cap

Welded Lean:
3 Rounds
15 deadlifts (155#/105#)
20/15 calorie machine (rotate)
25 air squats
12 minute time cap