For time:
150 Box Reverse Hypers
Each time you break a set, or rest at the bottom, stop and perform 15 wall-ball shots.
Aim for at least 20 reps on each set of Hyper extensions. If this is not possible, take a short rest and finish 15 reps before moving to the wall-ball shots. This will keep the volume manageable. Choose a ball that allows the wall-ball shots to be completed in two sets or less.
Scaling:
100 Arch-ups
Each time you break a set, or rest at the bottom, stop and perform 10 air squats + 10 Push-ups
30s Rest before continuing to the next round
Roof Option:
150 Russian Kettlebell Swings
Each time you break a set, or rest at the bottom, stop and perform 15 barbell thrusters 20/15kg
Cash Out:
Strict Pull-ups/C2B
7, 6, 5, 5, 4
Competitors:
3 Rounds with empty bar:
3 Hang muscle clean
3 Hang power clean
3 Behind the neck push press
3 Behind the neck jerk
1:00 Rest
-then-
Every 1:00 until Failure
1 Hang Power Clean + Jerk
Start around 40%1RM
Add 5/2.5 kg each minute
Fail 3 times the same weight and your workout is done for today