Breaking up wallballs based on ability is important today. Very easy to redline early out of the gate. Athletes need to know that this workout does NOT have the same intent as “Karen”. If athletes that do not have MU make it to the MU they can perform HR Push-ups.

Strength
Wide Stance Box Squat: 8 x 3 @55-65% of 1RM, every 60s.

WOD
“Open WOD 13.3”
AMRAP 12:
150 Wallballs (20, 14) (10′, 9′)
90 Double Unders
30 Ring Muscle-ups

L2: (14, 10) (DU Attempts)
L1: (10, 8) (180 Singles)
*Score = total reps

Extra Credit
Accumulate:
50 Banded Hip Flexor Pulls each
60 Russian Twists