19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Variations:

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform
frontrack lunges, 5-in. elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. box, perform
front-rack lunges, 5-in. elevated strict HSPU and bear
crawl

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform
overhead lunges, strict HSPU and handstand walk
Girls use 20-lb. dumbbell and 20-in. box, perform
overhead lunges, strict HSPU and handstand walk

Scaled Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform
frontrack lunges, 5-in. elevated strict HSPU and bear crawl
Girls use 20-lb. dumbbell and 20-in. box, perform
frontrack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform
overhead lunges, 5-in. elevated strict HSPU and
handstand walk
Women use 20-lb. dumbbell and 20-in. box, perform
overhead lunges, 5-in. elevated strict HSPU and
handstand walk

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, perform
front-rack lunges, dumbbell strict presses (with two
dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. box, perform
front-rack lunges, dumbbell strict presses (with two
dumbbells) and bear crawl

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