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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2 Rounds for Time

10 Bar Muscle-Ups
20 Bar Facing Burpees
30 Deadlifts (225/155 lb)
40 Wall Ball Shots (30/20 lb)

For Time

25 Burpees
100 Pull-Ups
25 Burpees
100 Sit-Ups
25 Burpees
100 Wall Ball Shots (20/14 lb)
25 Burpees

For Time (with a Partner)

188 Single-Unders (each)
30 calorie Row (each)

Then, 3 Alternating Rounds (each) of:
1 Deadlift (365/245 lb)
20 Wall Ball Shots (20/14 lb)
19 American Kettlebell Swings (53/35 lb)
9 Bar Over Burpees 

Time Cap: 30 minutes

30 Rounds For Time

5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

AMRAP in 12 minutes

6 Power Cleans (135/95 lb)
22 Sit-Ups
10 Pull-Ups
16 Wall Ball Shots (20/14 lb)

AMRAP in 12 minutes

Buy-In:
80 calorie Row

Then, AMRAP in remaining time:
6 Deadlifts (315/255 lb)
29 Double-Unders
18 Wall Ball Shots (20/14 lb)

AMRAP in 20 minutes

5 Chest-to-Bar Pull-Ups
10 Wall Ball Shots (20/14 lbs)
15 Kettlebell Swings (1.5/1 pood)

For Time

100 calorie Row
100 Abmat Sit-Ups
100 Wall Ball Shots (20/14 lb)

AMRAP in 16 minutes

From 0:00-4:00, complete 1 round of: 
18 calorie Assault Bike
4 Clean-and-Jerks (100/70 kg)
5 Burpee Box Jumps (30/24 in)

Rest until 4:00

From 4:00-6:00, AMRAP of:
Wall Ball Shots (20/14 lb)

Rest until 10:00

From 10:00-14:00, complete 1 round of:
18 calorie Assault Bike
4 Clean-and-Jerks (100/70 kg)
5 Burpee Box Jumps (30/24 in)

Rest until 14:00

From 14:00-16:00, AMRAP of:
Wall Ball Shots (20/14 lb)

For Time (with a Partner)

In 10 minutes, complete:
95 Wall Ball Shots (20/14 lb) (shared)

Rest until 10:00

400 meter Run (each)

In 10 minutes, complete:
1,564 meter Partner Row (shared)
29 Burpees (each)

Directly into, 4 Rounds (shared) of:
11 Squat Cleans (115/75 lb)
4 Push Presses (115/75 lb)
20 Air Squats 
19 Push-Ups