A. 10 x 50m (each) partner banded sprints. Partner A sprints to corner while Partner B holds band. Switch at corner and return until each person has completed 10 sprints. B. 27 wallballs, 9 bar muscle ups 21 wallballs, 7 bar muscle ups 15 wallballs, 5 bar muscle ups 9 wallballs, 3 bar muscle ups
rx = 30/20 pounds
*10 minute cap* - this means scale the weight of the ball, or scale the reps of the muscle ups. If you can't do muscle ups, do chest to bar pullups, or regular pullups. If you proficient at pullups double the reps.