For time:
Run 1 mile
100 wall-ball shots
20 muscle-ups
Men: 20-lb. ball
Women: 14-lb. ball
Scaling
Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.
Intermediate Option
For time:
Run 1 mile
75 wall-ball shots
10 muscle-ups
Men: 14-lb. ball
Women: 10-lb. ball
Beginner Option
For time:
Run 800m.
50 wall-ball shots
20 ring rows
Men: 10-lb. ball
Women: 6-lb. ball
