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 Swings
  • 12 Sumo Deadlift High Pulls/Sumo Deadlifts

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)


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