For Time
24 minute cap
(Comp)
3 Rounds
20 Wallballs (14/20)
200m Medball Run
2 Rounds
6/4 Ring Muscle Ups
12 Handstand Push Ups
18 Air Squats
1 Round
50 Box Jump Over (20/24″)
50 Step Over with Medball
200m Wallball Run
(Fitness)
3 Rounds
20 Wallballs (14/20)
200m Medball Run
2 Rounds
6 Ring Dips
12 Handstand Push Ups
18 Air Squats
1 Round
50 Box Jump Over (20/24″)
50 Step Over with Medball
200m Wallball Run
(Bootcamp)
3 Rounds
15 Wallballs (managable weight)
200m Run
2 Rounds
6 Box Dips
12 Push Ups
18 Air Squats
1 Round
50 Step Over with Medball
200m Wallball Run