Metcon Prep
2 sets
8 wall ball shots + 1 rope climb + 4 OHS climbing to workout weight

Metcon

3 sets
36 wall ball shots @20/14lbs
6 rope climbs
18 OHS @42.5kg/30kg
Rest 5 min bwn sets
Scaled Reps 24/4/12 reps.

Wall balls done in 1-2 sets. Use timer when doing rope climbs, I recommend for 10-20 sec rest bwn reps. You can increase pace
during workout if you can. Not going all out on first set. Goal is unbroken set on OHS, lock elbows/shoulder and get good rhtymh.
REMEMBER TO BREATH DURING MOVEMENTS!
Score is total time of all 3 sets.
Time Target sub 5 min , cap 7 min.
Cool down
2-3 min light cardio
1 min cobra to downdog strech
1+1 min quad strech
1+1 min banded scalene strech