Wall Ball Shot

Wall Ball Shots is one of the most functional moves. It is quite demanding in terms of its proper execution as there is an increased difficulty even for advanced athletes to perform its perfect technique. Its complete movement consists of a front seat with the ball in shoulder position and then throwing the ball at a specific target on the wall. There could be no other exercise that combines precision, coordination and agility. These parameters classify it in the category of high difficulty functional movements.

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5 Rounds for Time

7 Chest-to-Bar Pull-Ups
14 Kettlebell Swings (32/24 kg)
21 Wall Ball Shots (9/6 kg)

Three 3-minute AMRAPs in 13 minutes

From 0:00-3:00, perform:
10 Wall Ball Shots (30/20 lb)
10 calorie Row 

Rest 2 minutes

From 5:01-8:00, perform:
5 Squat Snatches (135/95 lb)
10 calorie Row

Rest 2 minutes

From 10:01-13:00, perform:
5 Thrusters (135/95 lb)
10 calorie Row

Three 15-minute AMRAPs in 55 minutes

From 0:00-15:00, 2-4-6-8-10-etc.:
Calorie SkiErg
Power Cleans (135/95 lb)

Rest 5 minutes

From 20:00-35:00, 2-4-6-8-10-etc.:
Calorie Row
Box Jumps (24/20 in)

Rest 5 minutes

From 40:00-55:00, 2-4-6-8-10-etc.:
Calorie Bike
Wall Ball Shots (20/14 lb)

For Time

25 Box Jumps (24/20 in)
25 Pull-Ups
25 Kettlebell Swings (24/16 kg)
25 Air Squats
25 Sit-Ups
25 Deadlifts (135/95 lb)
25 Wall Ball Shots (20/14 lb)
25 Burpees
25 Power Cleans (135/95 lb)

For Time

50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

15-12-9 Reps for Time

Bench Presses (BW)
Ring Dips
Dumbbell Thrusters (35/25 lb)
Wall Ball Shots (20/14 lb)

For Time

100 Box Jump Overs (24/20 in)
100 calorie Row
100 Wall Ball Shots (10/7 kg)
100 calorie Row
100 Deadlifts (60/40 kg)
100 calorie Row
100 Box Jump Overs (24/20 in)

16 Rounds for Time

200 meter Run
11 Burpee Box Jump Overs (24/20 in)
21 Wall Ball Shots (20/14 lb)
19 Pull-Ups

For Time

800 meter Run
40 meter Walking Lunges

Then, 6 Rounds of: 
20 Burpees
20 Box Jumps (24/20 in)
20 Push Jerks (40/25 kg)
20 Wall Ball Shots (20/14 lb)
20 Kettlebell Swings (24/16 kg)

Finally, perform:
400 meter Run

7 Rounds for Time

7 Man Makers (2x22.5/15 kg)
7 Dumbbell Squat Cleans (2x22.5/15 kg)
7 Dumbbell Clean-and-Jerks (2x22.5/15 kg)
7 Burpee Broad-Jumps
7 Dumbbell Thrusters (2x22.5/15 kg)
7 Push-Ups
7 Wall Ball Shots (20/14 lb)

Time Cap: 45 minutes