2 sets:
1:00 row
20 mountain climbers
10 air squats

1 set:
10 back-to-back twist passes
10 granny tosses
10 chest passes
10 side tosses, right
10 side tosses, left
10 roll passes
10 squat throws

- RX -
Every 2:00 for 8 rounds:
15 wall-ball shots (14/20 lb) (9/10 ft)
Max-cal row
- Rest 2:00 between rounds.

- INTERMEDIATE -
Every 2:00 for 8 rounds:
12 wall-ball shots (14/20 lb) (9/10 ft)
Max-cal row
- Rest 2:00 between rounds.

- BEGINNER -
Every 2:00 for 6-8 rounds:
6 wall-ball shots (10/14 lb) (9/10 ft)
Max-cal row
- Rest 2:00 between rounds.

- MASTERS 55+ -
Every 2:00 for 8 rounds:
15 wall-ball shots (10/20 lb) (9/9 ft)
Max-cal row
- Rest 2:00 between rounds.

Post-workout
EMOM 6:
:30 ring support hold

2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg

Every 2:00 for 8 rounds:
15 single-DB thrusters (35/50 lb)
Max-distance double-DB front rack carry (35/50 lb)
- Rest 2:00 between rounds.
- Switch arms as needed.