Strength/Conditioning: EMOM 12 min.

death by dumbbell step-up over

(1,2,3...12 reps of dumbbell step-up overs)

WOD: For time

100 wall ball (9/6)

*everytime you break 100m run

CORE: EMOM 9 min.

min 1: 15-20 medicine ball sit-up

min 2: max. rep toes to bar

min 3: 30-45 seconds plank