Strength.

Front squat. Heavy single.

Metcon.
Icon online championships workout1.

9min amrap of wall balls 10’/9′ 9/6kg

Each break in wall ball shots will incur a Burpee penalty increasing by 3 reps.
Break 1. 3 burpees.
Break 2. 6 burpees.
Break 3. 9 burpees.

A break in a set will be. No rep. Resting 3+sec. Ball touches the floor. Holding the ball off the ground.