WOD: For time, partitioned any way:
-40 muscle-ups
-80-cal. row
-120 wall-ball shots
F: 14-lb. ball to 9 ft.
M: 20-lb. ball to 10 ft.
Time cap: 20 minutes
Scaling:
Option 1:
F: chin-over-bar pull-ups, 10-lb. ball to 9 ft.
M: chin-over-bar pull-ups, 14-lb. ball to 10 ft.
Option 2:
F: chest-to-bar pull-ups, 10-lb. ball to 9 ft.
M: chest-to-bar pull-ups, 20-lb. ball to 9 ft.
Option 3:
F: jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
M: jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.