For time:
35/50 cal. bike
1:00 L-sit hold
50 wall-ball shots (6/9 kg)

TIMECAP: 15:00

DYNAMIC WARM-UP | 8:00
2 sets:
:30 medicine ball push presses
10 alternating single-leg deadlifts
10 alternating seated single-leg leg-lifts

2 sets:
:30 air squats to a medicine ball
10 medicine ball deadlifts
10 supine leg raises (both legs)

1 set:
:30 medicine ball thrusters
:30 seated leg-lift hold from the floor
:30 support hold from rings or box

L-SIT PROGRESSION | 8:00
:30 seated leg-lift
2x :10 support
2x :05 knee tuck
2x :05 single-leg L-sit
2x :05 L-sit hold

WALL BALL REVIEW | 4:00
Set 1 and 2: Focus on keeping heels down, knees out, and full depth.
Set 3: Focus on bouncing the ball off of the target to accelerate the descent.
3 sets x 10 wall-ball shots

MINI-ROUND | 3:00
1 set:
:10 L-sit hold
10 unbroken wall ball shots

POST-WORKOUT ACCESSORY | 12:00
Accumulate:
30 L-pull-ups

Scaling Variations:
Single-leg L pull-up
Banded L pull-up
Kipping L pull-up
L-ring row

STRETCHING | 3:00
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side