On a 9-minute clock, 3 rounds for max reps of:
1-minute handstand hold
2 minutes of wall-ball shots
In round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 0:00, 3:00 and 6:00 or start over. If a fall keeps your feet on the ground for more than 5 seconds, start over.
Post reps completed to comments.
"Backpack Thruster”
No matter the object used, the thruster is a potent functional movement that works from full flexion to full extension of the ankle, knee, hip, shoulder, and arm.