– RX –
For reps:
AMRAP 2:
Knees-to-elbows

– Rest 1:00

AMRAP 4:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)

– Rest 2:00

AMRAP 6:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
9 box jump-overs (20/24 in)

– INTERMEDIATE –
For reps:
AMRAP 2:
Knees-to-armpits

– Rest 1:00

AMRAP 4:
5 knees-to-armpits
7 wall-ball shots (10/14 lb) (9/10 ft)

– Rest 2:00

AMRAP 6:
5 knees-to-armpits
7 wall-ball shots (10/14 lb) (9/10 ft)
9 box jump-overs (20/24 in)

– BEGINNER –
For reps:
AMRAP 2:
Hanging knee raises
– Rest 1:00

AMRAP 4:
5 hanging knee raises
7 wall-ball shots (6/10 lb) (9/10 ft)

– Rest 2:00

AMRAP 6:
5 hanging knee raises
7 wall-ball shots (6/10 lb) (9/10 ft)
9 box step-overs (12/20 in)

1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)

1 set:
10 box step up and overs
10 med-ball cleans (14/20 lb)
10 sit-ups

1 set:
10 box step up and overs
10 med-ball cleans (14/20 lb)
10 weighted sit-ups

1 set:
10 box jump-overs
10 med-ball cleans (14/20 lb)
10 alternating V-ups

1 set:
10 box jump-overs
10 med-ball cleans (14/20 lb)
10 V-ups

Pre-workout:
4 sets:
10 med-ball cleans

2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg

For reps:
AMRAP 2:
V-ups

– Rest 1:00

AMRAP 4:
5 v-ups
7 single-arm DB thrusters (25/35 lb)
– Use one DB.

– Rest 2:00

AMRAP 6:
5 v-ups
7 single-arm DB thrusters (25/35 lb)
9 lateral DB jump-overs
– Use one DB.