EMOM 15
1 30 sec Plank
2 10 Burpees (no jump)
3 40 sec Wall Sit
*Add 5 sec to Plank and Wall Sit each round, add 2 burpees each round.
WOD
Running Clock
0:00-12:00
Work up to a heavy set of 3 Front Squats
12:00-15:00
Rest/Transition to WOD
15:00-30:00
EMOM 15
1 30 sec Plank
2 20 Unbroken Russian KBS
3 40 sec Wall Sit
*Ring, forearm, or tall plank
*Increase ring plank & wall sit by 5 sec each round