Warm up with dynamic stretching and a light jog. For the runs, maintain a steady pace, adjusting speed based on the length of each run. In wall ball shots, choose a weight that allows for a full range of motion and continuous movement. If 20/14 lbs is too heavy, opt for a lighter ball. For knees to elbows, focus on a controlled kip swing and bring your knees as close to your elbows as possible. If knees to elbows are too challenging, modify with hanging knee raises. Squat cleans should be performed with a weight that is challenging but allows for good form. If 135/95 lbs is too heavy, reduce the weight to maintain technique. This workout is a test of endurance and strength. Pace yourself, especially in the running and squat cleans sections. After completing the workout, cool down with light cardio and stretching, focusing on the muscles worked.