For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups
Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.
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Scaling:
Reduce the reps so the first round of wall-ball shots can be completed unbroken. Throughout the workout each set of reps should require only two to three sets to complete.
Intermediate Option
For time:
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups
10 wall-ball shots
10 pull-ups
Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.
Beginner Option
For time:
35 wall-ball shots
35 jumping pull-ups
20 wall-ball shots
20 jumping pull-ups
10 wall-ball shots
10 jumping pull-ups
Men: 10-lb. ball to 9 ft.
Women: 6-lb. ball to 8 ft.