Warm-Up

3 Sets:

20 Jumping Jacks
10 Air Squats
6 Dynamic Scorpions

Strength/Skill

Complete 5 Sets:

Strict Pull-Ups x 5-10 Reps*
Dips x 5-10 Reps*

*Add weight for an extra challenge

WOD

Complete the Following for Time:

21-15-9

Front Squats 95/65
Defecit Push-Ups 45/35 lb Plates OR Push-Ups

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Sweat Class

Warm-Up

3 Sets:

10 Pineapple Pickers
10 Jumping Jacks
3 Yogi Push-Ups
5 Sit-Ups

Workout

5 Rounds:

:30 Work/:30 Rest

DB Floor Press
DB Sit-Ups
DB Rows
DB Push Press