EMOM warmup

Every Minute on the Minute for 12 Minutes:

10 Wallballs (even minutes)

45 second handstand hold


Slam Bam Thankyou Sham

Complete the following with an 11 minute time cap:

250m Row

50 Heavy Jump Rope Singles

40 Russian Kettlebell Swings (24kg/16kg)

30 Shoulder to Overhead (95/65)

20 Overhead Squats (85/65)

Max reps of Slam Balls in the remaining time (40/20)

Final score is your slam ball reps.