5 rounds for quality and control:
Handstand hold (work on creating wrist generated balance (10-20 seconds) separated from the wall)
Pistol (work on a small (10-20 rep) set of controlled reps. Work on depth and balance, NOT speed)

12 minutes alternating OTM:
Wallball shot #20/14 to 10/9' (Use the entire minute)
Burpee over ball (Use first 30 seconds)
*Each round is scored off total reps completed, you must stop burpees with 30 seconds left in the second minute.

JonMichael WeigelComment