6 rounds of 40 seconds work/20 seconds rest
Take 1 minute rest between rounds.
- Wall ball
- Kettlebell high pull
- Kettlebell push press
- Box jump
Advanced men should use the 20 lb wall ball, the 32 kg bell for high pulls, 20 or 24kgs for push press and a 24" box for box jumps.
Intermediate men should use the 16 lb wall ball, 24 or 28 kgs for high pulls, 16 or 20 kgs for push press and a 16" box for box jumps.
Advanced women should use the 16 lb wall ball, 20 or 24 kgs for high pulls, 16 kgs for push press and a 16" box.
Beginning women should use the 8 lb wall ball, 12 or 16 kgs for high pulls, 8 or 12 kgs for push presses and a 12" box.
There should be an all out effort on each interval!