WARM UP:
Lunge & Twist Down
Frog Jump Back
5 Inch Worms
2 rds

100 Meter Tempo Runs
x 4

WOD:
25 Duble Unders
Over Head Lunge with Plate (50 Feet)
Run to the bottom of the ditch
15 KB Swings
Run Back

17 Min AMRAP
RX = 45 lb plate / 25 lb plate
RX = 53/35 Kettle Bells