Here is the recommended warm up, movement prep, and priming:
10 straight leg raises each leg
5 lateral lunges each side
3 deadlifts (start light and progressively get heavier each round)
5 push up to downward dog with scap press
As mentioned in the above text and in the video, start the early rounds with a light deadlift and get progressively heavier each round of the warm up until you are at the working weight. You may want to replace the push up to down dog with a few handstand push ups in round 5 of the warm up as well.
Complete as many rounds and reps as possible in 13 minutes of:
55 wall-ball shots
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
* Please ask Coach for scaling options.