3 Rounds for Time:
20 Front Rack Barbell Step-Ups to a 20" box for everyone, 115/75%
10 Handstand Push-Ups
For Teens and Master II divisions, sub Front Rack Barbell Step-Ups for 20 Front Rack Alternating Lunge Steps at 95/65#
For Step-Ups, the athelte must alternate legs to step up, and must open the hips at the top and step down with the same leg that stepped up.
For the Pull-Ups, athlete must start from a dead hang position with arms straight, and chin break the plan over the pull-up bar.
For the handstand push-ups, athlete must have their hands inside a 24" x 36" "chalk" box (see video) and athlete must begin the rep with arms and legs fully locked out. Once the athlete's head touches the ground, the rep is not complete until their arms are locked out and the heels are in contact with the wall. If the athelte's heels leave the wall before the arms come to full lock-out, that is a no rep. If the athlete's heels leave the wall before the arms come to full lock-out, the athlete may return the heels to the wall with their arms at full lock-out to complete the rep.
Time cap is 15 minutes; add 1 second for each unfinished rep.