102214

5 front Squats AHAP

REST 30 SEC

5 tuck jumps

Rest 1 min

X 5 rounds

7 Minute AMRAP

Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:

6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)8 American KB Swings/Russian KB Swings12 Sumo Deadlift High Pulls/Sumo Deadlifts

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Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards

Movement Details – Men

Complete as many reps as possible in the following rep and movement sequence.

Level III (3)

6 Hand Stand Push Ups

8 American Kettle Bell Swings with 70 lb KB

12 Sumo Deadlift High Pulls with 70 lb KB

Level II (2)

6 Hand Release Push Ups

8 American Kettle Bell Swings with 53 lb KB

12 Sumo Deadlift with 53 lb KB (No High Pull)

Level I (1)

6 Hand Release Push Ups from the Knees

8 Russian Kettle Bell Swings with 35 lb KB

12 Sumo Deadlift with 35 lb KB (No High Pull)

Movement Details – Women

Complete as many reps as possible in the following rep and movement sequence.

Level III (3)

6 Hand Stand Push Ups

8 American Kettle Bell Swings with 53 lb KB

12 Sumo Deadlift High Pulls with 53 lb KB

Level II (2)

6 Hand Release Push Ups

8 American Kettle Bell Swings with 35 lb KB

12 Sumo Deadlift with 35 lb KB (No High Pull)

Level I (1)

6 Hand Release Push Ups from the Knees

8 Russian Kettle Bell Swings with 18 lb KB

12 Sumo Deadlift with 18 lb KB (No High Pull)