3 rounds for time:

50 wall-ball shots or wall-ball throws and catch

50 lateral burpee box jump-overs

♀ 14-lb ball to a 9-foot target, 20-inch box

♂ 20-lb ball to a 10-foot target, 24-inch box

Time cap: 20 minutes

Fit Camp:

• 25 min Amrap
• 20 incline push ups
• 15 lying curls
• 10 bench dips
• 15 Arnold press
• 20 chest fly