Workout of the day
10 rounds of 90 seconds on 60 seconds off
15 wall ball shots
then
max reps one arm alternating devil press

You’ll have ten chances to rack up as many one arm alternating devil press as possible in today’s workout. Each ninety second interval will begin with fifteen wall ball shots before you can make your way to the dumbbell. If needed you can scale the wall ball shots by weight and height to be able to get them done with enough time to work on your devil presses or leave the ball out of it and complete 15-20 jumping squats instead. Your dumbbell weight should be pretty manageable so you can work continuously in your remaining time. To scale this workout consider stopping after eight rounds or stopping each round a little early with 15-20 seconds left to give yourself some extra rest. Your score for today’s workout will be your total devil press reps.

standard: 35/20 lb, 14/10 lb
rx: 50/35 lb, 20/14lb
sport: 65/45 lb, 30/20 lb
overachiever: 75/55 lb, 30/20 lb

CFD at home:
You can get today’s workout done with just a dumbbell or kettlebell. If you have a wall ball you can use it of course but you don’t need it. Wall ball reps can be replaced with either 15-20 jumping squats, 15 light thrusters or 15 goblet squats. You could also try 15 jumping squats holding your weight if it is not particularly heavy. After you complete your squat reps you will spend the rest of the time chipping away at either alternating devil press reps or just regular burpees depending on what you’re up for today. Your score for today’s workout will be your total devil press or burpee reps.