Warm Up: Joint Mobil­ity fol­lowed by
1 min. Squats
1 min. Push Ups
1 min. Sit Ups

Skill: Mus­cle Up Clinic

Work: 4 Rounds of:
30 Wall Ball Shots unbro­ken — drop­ping ball is 10 Burpee Penalty
20 1 Arm Pushups ( wall pushups ok )

(I did this with a 20LBS med ball and had 2 penalties)