150 Wallball shots, 20 pound ball
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
30 Wallball shots, 6 pound ball thrown to an 8 foot target
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You can make your own medball by filling a basketball with sand to the desired weight. Another sub, if you have no equipment, is to do jumping squats with an overhead clap. Make sure you are breaking parallel at the bottom of your squats. Here is Brendan Gilliam performing “Karen,” back in day, at the original HQ.