10 rounds for time of:
5 pull-ups
5 push-ups
5 rounds for time of:
10 GHD sit-ups
10 back extentions
2 rounds for time of:
25 wall-ball shots, 20-lb. Ball
25 box jumps, 24-inch
Rest as needed between couplets. Post time for each couplet to comments.
Scaling:
Modify the movements in order to keep sets unbroken. Work for virtuosity. Intermediate athletes can do this workout as prescribed.
Beginner Option:
5 rounds for time of:
5 pull-ups
5 push-ups
3 rounds for time of:
10 sit-ups
10 back extensions
1 round for time of:
25 wall-ball shots
25 box jumps
♀ 6-lb ball, 12-in box
♂ 10-lb ball, 20-in box