Movement Standards Qualifier Workout 18.3 THE WORKOUT ELITE & RX DIVISION: Time-cap: 13 minutes

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1 THE WORKOUT ELITE & RX DIVISION: 20 burpee over-the-bar 20 overhead squats (M 42.5kg / F 30kg) 15 handstand push-ups 15 overhead squats (M 60kg / F 42.5kg) 10m handstand walk 10 overhead squats (M 80kg / F 60kg) It is permitted for the athlete to prepare multiple barbells for the different overhead squat sets, or have a supporter load the barbell during the workout, except for the judge. This workout is the same for the Elite and RX categories, including the overhead squat weights. Time-cap: 13 minutes

2 THE WORKOUT SCALED DIVISION: AMRAP 20 burpee over-the-bar 20 overhead squats (M 30kg / F 20kg) 15 burpee over-the-bar 15 overhead squats (M 42.5kg / F 30kg) 10 burpee over-the-bar 10 overhead squats (M 60kg / F 42.5kg) It is permitted for the athlete to prepare multiple barbells for the different overhead squat sets, or have a supporter load the barbell during the workout, except for the judge. If the athlete manages to complete all rounds before the time-cap is reached, he/she must continue the workout from the start (2 rounds of 20) until the time-cap is reached. Time-cap: 13 minutes

3 BURPEE OVER-THE-BAR Each repetition has the athlete jumping or stepping their feet back to lie on the ground, with the chest and thigh touching the ground. To complete the repetition the athlete must jump with both feet at the same time over the (loaded) barbell. Both bar-facing and parallel to the bar burpees are permitted. No-reps: The athlete does not jump with both feet at the same time to the other side of the barbell (common mistake when doing parallel to the barbell).

4 OVERHEAD SQUAT The barbell starts on the ground for the first repetition. The athlete can use a ground-to-overhead or ground-to-shoulder-to-overhead method to get the barbell in the overhead position. For each repetition the athlete must squat with the barbell overhead. In the bottom of the squat, the hip crease must pass below the knees. To finish the repetition the athlete must have the knees, hips, and arms in full extension and in line with the horizontal plane of the body. It is permitted to squat snatch the barbell for the first repetition of the set. It is permitted for an athlete to load multiple barbells before the start of the workout, or have a supporter load the barbell for the athlete during the workout. However, the judge is not permitted to assist. No-reps: It is not permitted to drop the barbell behind the back During any part of the repetition the barbell drops below or touches the athlete s head

5 HANDSTAND PUSH-UP Each repetition starts with the athlete standings on their hands, with the elbows locked out and both feet touching the wall. In the bottom position the athlete must touch the floor with their head. To complete the repetition the athlete must push out of the bottom position to extend their arms with the elbows locked out and both feet touching the wall. It is permitted to use an abmat, however, the athlete must then add additional plates to the sides of the abmat to make up for the height of the cushion (in most cases 10kg plates cover the deficit).

6 HANDSTAND-WALK The athlete must kick-up with their hands before the designated starting line. During the handstand walk the athlete must show control and keep their legs above the hip-line. When the athlete drops down before passing the checkpoint or finish line with both hands, he or she must reset back to the previous complete checkout. Kicking-up must again be done with both hands before the designated line. Before starting the workout the athlete must mark 4 blocks of 2.5 meters each, totaling 10 meters. Each block of 2.5 meters is worth one point during the workout, if the athlete drops in a block he must return to the previous completed block before continuing the handstand walk. No-reps: If any part of the hand is either on or passed the designated starting line.