Warming: 3D Warmup,

Skill: 3 Rounds for max. Reps., Rest exactly 3 Minutes in between Rounds;
1a: Ring Dips
1b: Pull Ups

On the Minute for 15 Minutes:
9 WallBallShots 10/6kg @3,05m
9 MedBall Situps 10/6kg (Use an ABMAT) Ball Touches Floor behind your head-> Ball touches thighs;

Demo WallBallShots:
httpv://youtu.be/zeaHC3CNBrA

Scores: