Warm up

5 rounds for time of:
20 wall-ball shots, 10-ft. target
20 sumo deadlift high pulls
20 box jumps
20 push presses
20/13-cal. row
Rest 1 minute
Men use 10kg. ball, 35 kg. barbell and 60 cm box
Women use 6kg. ball, 25kg. barbell and 40 cm box

Choose a weight for the wall-ball shots that allows you to perform the first round unbroken. The sumo deadlift high pulls and the push presses should be performed with minimal rest. Find a load that allows you to complete 15 consecutive repetitions. Experiment with the box jumps in the warm-up and find a height in which you are comfortable performing 10 reps with no rest. Select a number of row calories that you can complete within a minute.