4 sets of:
A1. Muscle-up progression, 1-5 reps; rest 20 seconds
A2. Back squat with 2-second pause, 6 reps; rest 90 seconds
With a 2:30-minute running clock, complete:
Wall ball shots, as many reps as possible in remaining time
Repeat for a total of 5 rounds, resting 1 minute between rounds.