In part 1, our max sets are to be done to "Technical Failure" - This means the set is stopped once technical proficiency is lost, not once the lifter can no longer lift the weight. In part 2, we have back to back AMRAPS with some redundant movements and strict gymnastics that are sure to burn out quickly if we're not careful from the start. Fatigue and breathing will quickly play a large role in how successful we are at the end of each AMRAP.

Total strict pull ups

Wallballs | :60 or less. 2 sets or less.
Calorie Row | Around :60.Strict
Pull-ups |  Aim for at least :30.

Grip the ground
In both our back squats and wall balls we want to target grip and twist the ground with the feet. This will emphasize the knees tracking the toes and  the use of the posterior chain throughout squatting movements.

Wallballs
Reduce Reps/Loading/Target
Single Dumbbell Thrusters
Empty Barbell Thrusters
32 Air Squats
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‍Calorie Row
Reduce Reps
1:00 Time Cap
15/12 Calorie Ski
21/15 Calorie Bike Erg
200m Run

Strict pull ups
Banded Strict Pull-Ups
Ring Rows
Jumping Pull-ups
Alternating Dumbbell Plank Rows

Athletes should not go to failure on their pull-ups in the first few rounds, choose a number of reps that is sub maximal and try to maintain a consistent number of reps each round.

Those less confident in their ability to hold onto the wallball under fatigue at this weight and height may consider scaling down to maintain a higher intensity pace.

In part 1, make sure athletes have a clear understanding of what it means to go to “technical failure.” Pair athletes up in groups and call them to lift on alternating minutes so that you can see, correct, and cue each athlete throughout the sets.

In part 2, you can manage a large class by staggering start times and beginning one group behind the other. You can also allow some athletes to begin on the wallballs and others to begin on the rower.