I took Karen and made her into Power Karen:
3 rounds, 30 wall ball shots to a 15 foot target. 12# ball. Rest 2:00 between every round.
Round 1: 1:50
Round 2: 2:02
Round 3: 1:56
I used a low box to make sure my depth was good. This was pretty demanding.
I foam rolled a little bit too.