21-15-9 reps for time of:

Wall-ball shots
Row (calories)

♀ 20-lb. ball to 9-ft. target
♂ 30-lb. ball to 10-ft. target

Post time to comments.

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Scaling:
This workout is quick. Use a medicine ball weight that is challenging but will require few breaks on the wall-ball shots.

Intermediate Option:
21-15-9 reps for time of:

Wall-ball shots
Row (calories)

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

Beginner Option:
15-12-9 reps for time of:

Wall-ball shots
Row (calories)

♀ 6-lb. ball to 9-ft. target
♂ 10-lb. ball to 10-ft. target