Wall-ball shot warm-up | 7:00

3 sets:
7 med-ball front squats
7 med-ball push presses
7 wall-ball shots
:30 rest

- RX -
5 rounds:
AMRAP 2:
20 wall-ball shots (20/30 lb) (9/10 ft)
Max ring muscle-ups
- Rest 2:00 between rounds.

- INTERMEDIATE -
5 rounds:
AMRAP 2:
20 wall-ball shots (14/20 lb) (9/10 ft)
Max jumping ring muscle-up transitions
- Rest 2:00 between rounds.

- BEGINNER -
5 rounds:
AMRAP 2:
20 wall-ball shots (10/12 lb) (9/9 ft)
Max foot-assisted ring dips
- Rest 2:00 between rounds.

- MASTERS 55+ -
5 rounds:
AMRAP 2:
20 wall-ball shots (14/20 lb) (9/10 ft)
Max weighted pull-ups (20/30 lb)
- Rest 2:00 between rounds.

Pre-workout
Ring muscle-up skill work

2 sets:
:30 Spiderman stretch/side
:30 cobra stretch

5 rounds:
AMRAP 2:
20 single-arm DB thrusters (35/50 lb)
Max wall walks
- Rest 2:00 between rounds.

Wall-ball shot warm-up | 7:00

3 sets:
7 med-ball front squats
7 med-ball push presses
7 wall-ball shots
:30 rest

- RX -
5 rounds:
AMRAP 2:
20 wall-ball shots (20/30 lb) (9/10 ft)
Max ring muscle-ups
- Rest 2:00 between rounds.

- INTERMEDIATE -
5 rounds:
AMRAP 2:
20 wall-ball shots (14/20 lb) (9/10 ft)
Max jumping ring muscle-up transitions
- Rest 2:00 between rounds.

- BEGINNER -
5 rounds:
AMRAP 2:
20 wall-ball shots (10/12 lb) (9/9 ft)
Max foot-assisted ring dips
- Rest 2:00 between rounds.

- MASTERS 55+ -
5 rounds:
AMRAP 2:
20 wall-ball shots (14/20 lb) (9/10 ft)
Max weighted pull-ups (20/30 lb)
- Rest 2:00 between rounds.

Pre-workout
Ring muscle-up skill work

2 sets:
:30 Spiderman stretch/side
:30 cobra stretch

5 rounds:
AMRAP 2:
20 single-arm DB thrusters (35/50 lb)
Max wall walks
- Rest 2:00 between rounds.