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

Bench Press x 5 to 90kg
Push Press x 1 to 93kg (87,f)
Weighted pullups x 5 to 22kg
20 pushups
10 ring rows
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

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.