GROUP CLASS WORKOUT

Warm Up:
4 Rounds
10 med. ball cleans
10 ring rows
8 push ups
4 jump squats

MetCon:
Welded Rx:
10 minute EMOM
4 squat cleans (135#/95#)
2 minute rest
10 minute EMOM
6-10 pull ups
Welded Athlete: 2 Squat Cleans (225#/155#), 2-4 Bar Muscle Ups

Lean:
For Time:
150/130 calorie bike
50 alternating dumbbell snatches (50#/35#)
40 AbMat sit ups
30 single arm dumbbell overhead lunges (50#/35#)
150/130 calorie bike
40 Minute Time Cap