Semifinals Workouts

Starting every 2 minutes until the reps cannot be completed in the interval:

25 seated wall-ball shots
  Rest in the remaining time

30 seated wall-ball shots
  Rest in the remaining time

35 seated wall-ball shots
  Rest in the remaining time

Etc., adding 5 repetitions to the seated wall-ball shots after each 2-minute interval. Immediately following the end of the final 2-minute interval, begin Workout 6.

20-lb medicine ball, 9-ft target

Workouts 6

1-rep-max clean and shoulder press

Time begins immediately following the final 2-minute interval of Workout 5. Workouts 5 and 6 must be completed sequentially in a single effort.

Time cap: 5 minutes