Begin with a dynamic warm-up, including exercises that activate the upper body, core, and legs. For pull-ups, aim for a full range of motion, and modify with assisted pull-ups or jumping pull-ups if necessary. In back squats and deadlifts, use a weight that allows for good form and technique. If 225/155 lbs is too heavy, reduce the weight to maintain proper form and safety. For wall ball shots, aim for a consistent pace and full range of motion. If 20/14 lbs is too heavy, reduce the weight to maintain proper form and technique. In sit-ups, maintain a consistent pace and full range of motion. If necessary, anchor your feet or reduce the reps. This workout is a challenging test of strength and endurance. Balance your effort across the exercises and rounds, and finish with a cooldown involving stretching, particularly focusing on the legs, back, and shoulders.