Warm-Up

3 Sets:

20 Jumping jacks
:15 Squat hold
3 Inchworms
5 Burpees

Strength/Skill

Complete 4 sets of:

100 Meter Farmer Carry
High Box Jumps x 3 Reps (perform as singles, no rebounding)

WOD

“Newport Crippler“

Complete the following for time:

30 Back Squats 225/155
1 Mile Run

---

Sweat Class

Warm up 3X

10 banded side steps
10 banded squats
3 inchworms

WOD

Complete the workout two times

5 min. AMRAP

12 DB step ups
12 toes to bar/ toes to post
12 plank jacks
Rest :90

5min. AMRAP

6 squat jumps
6 burpees
12 mountain climbers
Rest :90