18 min AMRA
Box Jump: This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55 ), not for anyone else
Push Press: Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. Each round the barbell must begin on the ground. Using a rack is not permitted
Toes-to-bar: In the Toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together at some point. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.
Every rep counts in this workout. Credit will be given for partially completed rounds.