The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes wall ball.
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Squat 6x5 to 91 kg

4 rounds
30 Wall Balls (14#)
2 minutes rest
Time: 10:05
Bench Press 5RM
60, 70, 80, 90, 100, 110 x 4 (242)

4 rounds of:
30 wallball 20 unbroken
2 min rest
Time: 9:45

Nice work 6am!
ugh .. last time I did a wall ball workout (subbed jump squats w/ ball) I couldn't walk right for a week!
In that case Andrew I recommend this blast from the past. Death by weighted squat jumps with 20kg.

It was special
please don't give them any ideas
AM: Hot Tub/Stretch. Warmup. Clean 80/176x1. 4 Rounds: 30 WallBall (unbroken) + 2 minutes Rest in 10:03. Another rough training day. BALLS! And I'll admit, my last few wallballs did not hit the target. :(
Press 64 x 5

4 rounds of:
30 wallballs (20)
2 min rest

9:49
PM
Bench Press x 5 to 90kg
Push Press x 1 to 93kg (87,f)
Weighted pullups x 5 to 22kg
+
AMRAP 5:
20 pushups
10 ring rows
-4+8
Deadlift to 69 - 4 reps, hopefully get it next week.
5 Rounds
20 squats
10 lunges
Front Squat to 56 x 1 x F. Repeat next week.

4 rounds
30 wall balls (14)
2 minutes rest
9:54

Completed each round in roughly the same amount of time as it took me to complete each of the rounds of 25 from the last version of this WOD. I think watching Jodi's video from today made me do them more efficiently.