-Warm Up-

 

3 rds

 

6 medball slams

6 Russian twists with the medball

6 wallballs

6 medball cleans

6 bottom half burpees

 

*use the med ball for everything except the bottom half Burpees

 

-WOD-

 

EMOTM 30

 

Minute 1 - 6 stone squats (bear hug)

Minute 2 - 12 GHD sit-ups

Minute 3 - 15/12 cals

Minute 4 - 6 Burpee box overs 24/20

Minute 5 - rest