PRVN Masters

2 sets - For Quality 60 Second SkiErg 20 Dumbbell Split Squats (10 e/side) 20 Dual Dumbbell Strict Presses 10 Box Jump Overs w/step down 60 Second BikeErg *Keep the loading of the Dumbbells towards the lighter side to focus on quality and to really prime the body

Every 2:30 minutes x 6 sets Set 1: 2 Pause Dips + 1 Split Jerk @70% Set 2: 1 Pause Dip + 2 Split Jerks @70% Set 3: 2 Split Jerks @75% Set 4: 2 Split Jerks @80% Set 5 & 6: 1 Split Jerk @85-90% *Percentages are based off of your 1 rep max Split Jerk No touch and go reps. You must reset each time. You must pause for a total of 5 seconds on each 'pause dip' rep

4 sets: 20 Single Leg Kettlebell Box Step-Ups (10 e/side) 50ft Sled Push 50ft Sled Drag 10 Dual Dumbbell RDL's *Rest 2:00 minutes between sets *Athlete Notes: Select a weight on these movements that will challenge you but also allow you to maintain the best quality possible. If you do not have access to a Sled, you can put weight on top of a box and do the same required movements. Or, you can do a 40 Second Weighted Glute Bridge Hold for the Sled Push & 40 Second Wall Sit Hold for the Sled Drag.

AMRAP x 6 minutes 2-4-6-8-10 etc Chest To Bar Pull-Ups Burpee Box Jump Over @30/24" Score = Total Reps *Athlete Notes: The goal for this workout today is to try and complete 7 rounds+. For your Chest To Bar Pull-Up scaling options, the goal should be on getting most sets unbroken. Overall the volume is fairly small so this should allow you to hang on. However, when you start getting up into the bigger double digits numbers you may need to break them up. However, you should still at minimum be able to string together 5 reps at a time. Level 3 = As Prescribed Level 2: Chest To Bar Pull-Ups = 1-2-3-4-5-6 reps or Regular Pull-Ups Burpee Box Jump Overs = 24/20" (Can Step-Over if needed) Level 1: Chest To Bar Pull-Ups = Band Assisted Pull-Ups or Ring Rows Burpee Box Jump Overs = 20/16" (Can Step-Over if needed)

AMRAP x 6 minutes 2-4-6-8-10 etc Chest To Bar Pull-Ups Burpee Box Jump Over @24/20" Score = Total Reps *Athlete Notes: The goal for this workout today is to try and complete 7 rounds+. For your Chest To Bar Pull-Up scaling options, the goal should be on getting most sets unbroken. Overall the volume is fairly small so this should allow you to hang on. However, when you start getting up into the bigger double digits numbers you may need to break them up. However, you should still at minimum be able to string together 5 reps at a time. Level 3 = As Prescribed Level 2: Chest To Bar Pull-Ups = 1-2-3-4-5-6 reps or Regular Pull-Ups Burpee Box Jump Overs = Box Step-Overs Level 1: Chest To Bar Pull-Ups = Band Assisted Pull-Ups or Ring Rows Burpee Box Jump Overs = 20/16" (Can Step-Over if needed)

4 rounds: 20/15 Calorie SkiErg 30 GHD Sit-Ups 20/15 Calorie BikeErg 3/2 Legless Rope Climbs Time Cap = 28 minutes *Athlete Notes: After going nice and short before, I wanted to have you guys work through something longer mixing both machines and gymnastics. The goal today is to try and complete this 4 rounder between 20-24 minutes. However, you have the extra 4 minutes if needed. Looking at this workout the goal is about developing your ability on multiple different machines whilst working through other movements. Your goal today should be to try and complete each set calorie number under 90 seconds. For the GHD Sit-Ups & Legless Rope Climbs that volume of both will be significant especially after the fatigue of the machines and also the workout prior to. So be cautious with your scaling today as I want you guys to be able to complete this piece in under the time cap. Level 3 = As Prescribed Level 2: GHD Sit-Ups = 20 reps or Reduce Range of motion Legless Rope Climbs = Regular Rope Climbs Level 1: Machines = 15/12 Calories GHD Sit-Ups = Abmat Sit-Ups Legless Rope Climbs = 4 Pull-Up Assisted Rope Climbs

4 rounds: 20/15 Calorie SkiErg 30 GHD Sit-Ups 20/15 Calorie BikeErg 3/2 Rope Climbs Time Cap = 28 minutes *Athlete Notes: After going nice and short before, I wanted to have you guys work through something longer mixing both machines and gymnastics. The goal today is to try and complete this 4 rounder between 20-24 minutes. However, you have the extra 4 minutes if needed. Looking at this workout the goal is about developing your ability on multiple different machines whilst working through other movements. Your goal today should be to try and complete each set calorie number under 90 seconds. For the GHD Sit-Ups & Legless Rope Climbs that volume of both will be significant especially after the fatigue of the machines and also the workout prior to. So be cautious with your scaling today as I want you guys to be able to complete this piece in under the time cap. On the GHD, Men use a 6 inch riser & Women use a 12 inch riser Level 3 = As Prescribed Level 2: GHD Sit-Ups = 20 reps Rope Climbs = Attempts Level 1: Machines = 15/12 Calories GHD Sit-Ups = Abmat Sit-Ups Rope Climbs = 4 Pull-Up Assisted Rope Climbs

3 sets - For Quality: 10 Kettlebell Dead-bugs 40 Second Plank Hold 60 Second Kettlebell Suitcase Hold e/side 60 Second Sandbag Hold *Rest as needed between sets *Athlete Notes: The goal today is isometric core strength. I want you guys to focus on maintaining the best quality possible through all movements. It is your choice on the loading. Ideally you should be able to hold all time frames and reps without a break.

1:00 minute Thread The Needle Stretch e/side 1:00 minute Twisted Cross Stretch e/side 1:00 minute Downward Dog Pose 1:00 minute Banded Lat Distraction e/side 1:00 minute Worlds Greatest Stretch e/side 2:00 minute Pigeon Stretch e/side

5 sets - For Quality: 40 Second Assault Bike (easy pace) 20 Second Assault Bike (hard pace) then complete, 2 sets - For Quality: 30 Second Handstand Hold 10 Cossack Squats 10 Single Leg Glute Bridges e/side 10 Push-Ups w/toe touch 10 Second Ring Support Hold + 10 Second Ring Dip Hold

Clean And Jerk

12, 8, 4 @ 225, 245, 265 lb

Clean And Jerk

12, 8, 4 @ 185, 225, 245 lb

Clean And Jerk

12, 8, 4 @ 135, 155, 185 lb

Back Squat

6, 6, 5, 4, 3 @ 40, 45, 50, 55, 60 %

21-15-9: Handstand Push-Ups Ring Dips Push-Ups Time Cap = 20 minutes *Athlete Notes: This workout today is the Hero Workout JT. I don't want you guys to worry about the time it takes you to complete this workout today as the goal for this piece is Upper body strength development. Now depending on your skill level today will depend on what you can do for scaling and also for your strategy in how you will complete the volume. This is a good opportunity to really challenge yourself in your scaling option's today either adjusting the volume or adjusting the movement itself to try and progress your skills as much as possible. Level 3 = As Prescribed Level 2: 15-12-9 reps Level 1: 12-9-6 reps Movement Modifications Handstand Push-Ups = Reduce Range of motion, 7-5-3 Negativies, Box Pike Handstand Push-Ups, Pike Handstand Push-Ups Ring Dips = Band Assisted, Box Supported Push-Ups = Banded Push-Ups, Knee Push-Ups *Now these options are available for you to be used no matter the volume number you select for this piece today.

21-15-9: Handstand Push-Ups (Use Two Inch Riser) Ring Dips Push-Ups Time Cap = 20 minutes *Athlete Notes: This workout today is the Hero Workout JT. I don't want you guys to worry about the time it takes you to complete this workout today as the goal for this piece is Upper body strength development. Now depending on your skill level today will depend on what you can do for scaling and also for your strategy in how you will complete the volume. This is a good opportunity to really challenge yourself in your scaling option's today either adjusting the volume or adjusting the movement itself to try and progress your skills as much as possible. Level 3 = As Prescribed Level 2: 15-12-9 reps Level 1: 12-9-6 reps Movement Modifications Handstand Push-Ups = Reduce Range of motion, 7-5-3 Negativies, Box Pike Handstand Push-Ups, Pike Handstand Push-Ups Ring Dips = Band Assisted, Box Supported Push-Ups = Banded Push-Ups, Knee Push-Ups *Now these options are available for you to be used no matter the volume number you select for this piece today.

Assault Bike

8 x 30

2:00 minute Couch Stretch e/side 2:00 minute Piriformis Stretch e/side 1:00 minute Sumo Squat Hold 1:00 minute Big Turn Back Stretch e/side 1:00 minute Banded Tricep Stretch e/side 1:00 minute Banded Bully Stretch e/side 1:00 minute Wall Hinge

2:00 minute Thoracic Spine Foam Rolling 1:00 minute Yoga Push-Ups 1:00 minute Worlds Greatest Stretch e/side then 2 sets - For Quality 10 Dumbbell Windmills (5 e/side) 10 Dumbbell Sotts Presses (5 e/side) 20 Alternating Leg V-Ups 20 Broomstick Overhead Squats

1 Power Snatch + 1 Snatch + Overhead Squat

5 x 3 @ 65, _ , _ , _ , _ %

Overhead Squat

5, 5, 4, 4, 3 @ 85, 85, 90, 90, 95 %

For Time 21-15-9: Thrusters @95/65lb / 43/30kg 42-30-18: Toes To Bar 126-90-54: Double Unders Time Cap = 16 minutes Score = Time *Athlete Notes: The aim for this workout today is to complete it under the 16 minute time cap. The goal is to make sure you select a weight on the Thrusters you can complete all the desired set numbers unbroken. On the Toes To Bar that is significant volume. So make sure today you have a break up plan that will allow you to get through it. A negative rep scheme is always a good stratergy such as 15-12-10-5 for the set of 42, 12-10-8 for the set of 30 & 7-6-5 for the set of 18. They might seem like small rep sets but the benefit will be saving your grip and midline to maintain bigger sets on the jump rope & barbell. Level 3 = 75/55lb / 35/25kg Toes To Bar = 30-24-18 reps or Straight Legged Raises Double Unders = 90-72-54 reps or 90-60-30 Seconds of attempts Level 1: 65/45lb / 30/20kg Toes To Bar = Hanging Knee Raises Double Unders = Single Skips

For Time 21-15-9 Thrusters @75/55lb / 35/25kg 42-30-18 Toes To Bar 126-90-54 Double Unders Time Cap = 16 minutes Score = Time *Athlete Notes: The aim for this workout today is to complete it under the 16 minute time cap. The goal is to make sure you select a weight on the Thrusters you can complete all the desired set numbers unbroken. On the Toes To Bar that is significant volume. So make sure today you have a break up plan that will allow you to get through it. A negative rep scheme is always a good stratergy such as 15-12-10-5 for the set of 42, 12-10-8 for the set of 30 & 7-6-5 for the set of 18. They might seem like small rep sets but the benefit will be saving your grip and midline to maintain bigger sets on the jump rope & barbell. Level 3: Thrusters = 65/45lb / 30/20kg Toes To Bar = 30-24-18 reps or Straight Legged Raises Double Unders = 90-72-54 reps or 90-60-30 Seconds of attempts Level 1: Thrusters = 55/35lb / 25/15kg Toes To Bar = Hanging Knee Raises Double Unders = Single Skips

3 sets: 3:00 minute Row Rest 1:00 minute 3:00 minute SkiErg Rest 1:00 minute 3:00 minute BikeErg Rest 3:00 minutes between sets Score = Lowest Distance *Athlete Notes: The goal for each set is to increase your 3:00 minute pace from set 1 to set 3. If thinking of a percentage based on effort today you want to imagine starting at a 75% effort and then trying to finish on a 85-90% effort.

4 sets - For Quality 10 Dual Dumbbell Chest Supported Rows 20 Rotator Cuff Rotations (10 e/side) 10 Barbell Bicep Curls @45/35lb / 20/15kg+ *Rest as needed between sets Rest as needed, then complete 1:00 minute on : 1:00 minute off x 4 sets Max Supine Y-T-W's (2 x 2kg/1.5kg plates)

1:00 minute Cobra Pose 1:00 minute Downward Dog 1:00 minute Standing Calf Stretch e/side 1:00 minute Twisted Lizard Stretch e/side 1:00 minute Pigeon Stretch e/side 1:00 minute Half Front Split Stretch e/side

AMRAP x 30 minutes: 3:00 minute Cardio Machine of choice 20 Air Squats 20 Alternating Leg V-Ups 20 Glute Bridges 30 Second Plank Hold Score = Reps

Swimming Warm-up: 1 x 300m (Swim) Rest 1:00 minute 1 x 200m (Pull) Rest 1:00 minute 1 x 100m (Kick) Rest as needed Main: Every 75 seconds x 16 sets 50m Swim *You can increase this to every 90 seconds if needed. *Rest 2:00 minutes from the end of the final interval, then complete: 1 x 200m Swim *Complete this at a moderate to easy pace Rest as needed Cool-down: 100m easy swim

1:00 minute Standing Forward Fold 1:00 minute Bound Angle 1:00 minute Sumo Squat Hold 1:00 minute Wall Hinge 1:00 minute Big Turn Back Stretch e/side 1:00 minute Supine Lower Back Rotation e/side

3 sets - For Quality 60 Second Machine of choice 10 Dumbbell Bulgarian Split Squats e/side 20 Air Squats 20 Banded Goodmornings 10 Scapular Pull-Ups + 10 Kipping Swings Note: Hold the dumbbell in the goblet position for the Bulgarian Split Squats

3 sets - For Quality 3 Segmented Clean Deadlifts (Pausing at mid thigh for 3 seconds) 3 Tall Cleans 3 Pause Front Squats (Pausing for 3 seconds in the bottom position) *Starting with an empty barbell @45/35lb / 20/15kg and increasing if able. The goal is to prime the body and focus on technique. Not to go heavy. then Every 2:00 minutes x 6 sets 1 Clean Pull 1 Segmented Power Clean 1 Segmented Squat Clean *Starting @50% of your limiting movement and increasing each round. Going no higher then 70%. On the Segmented Cleans, you must pause below the knee cap for 2-3 seconds before executing the lift

Deadlift

6, 6, 5, 4, 3 @ 40, 45, 50, 55, 60 %

Every 4:00 minutes x 4 sets 24 Wall Balls @20/14lb / 9/6kg / 109ft 12 Bar Muscle-Ups 6 Power Cleans @185/125lb / 83/55kg Score = Time for slowest set *Athlete Notes: The goal with this workout today is to maintain consistent scores from round to round. There is a 3:00 minute cap each round to ensure at minimum you're getting 60 seconds of rest. Keep in mind today the loading and volume of this workout is high, so it will require a lot of effort to maintain that sub 3:00 minute goal. Ideally you should be picking a wall ball number/loading you can complete the desired reps unbroken. On the Bar Muscle-Ups, these will be the crux of the workout, so make sure you scale as needed to be able to complete the desired rep number in under a minute. On the Power Cleans, that load is considered moderate too heavy. Singles will be the best strategy and ideally you should be able to do a rep between 5-7 seconds. Level 3 = As Prescribed Level 2: Wall Balls = 18 reps @20/14lb / 9/6kg or 24 reps @14/10lb / 6/4kg Bar Muscle-Ups = 9 reps or Band Assisted Bar Muscle-Ups Power Cleans = 155/105lb / 70/47kg Level 1: Wall Balls = 18 reps @14/10lb / 6/4kg Bar Muscle-Ups = Strict Pull-Ups (bands allowed) Power Cleans = 135/95lb / 61/43kg

Every 4:00 minutes x 4 sets 24 Wall Balls @20/14lb / 9/6kg / 10/9ft 10 Bar Muscle-Ups 6 Power Cleans @185/125lb / 83/55kg Rx+ = 12 Bar Muscle-Ups Score = Time for slowest set *Athlete Notes: The goal with this workout today is to maintain consistent scores from round to round. There is a 3:00 minute cap each round to ensure at minimum you're getting 60 seconds of rest. Keep in mind today the loading and volume of this workout is high, so it will require a lot of effort to maintain that sub 3:00 minute goal. Ideally you should be picking a wall ball number/loading you can complete the desired reps unbroken. On the Bar Muscle-Ups, these will be the crux of the workout, so make sure you scale as needed to be able to complete the desired rep number in under a minute. On the Power Cleans, that load is considered moderate too heavy. Singles will be the best strategy and ideally you should be able to do a rep between 5-7 seconds. Level 3 = As Prescribed Level 2: Wall Balls = 18 reps @20/14lb / 9/6kg or 24 reps @14/10lb / 6/4kg Bar Muscle-Ups = 9 reps or Band Assisted Bar Muscle-Ups Power Cleans = 155/105lb / 70/47kg Level 1: Wall Balls = 18 reps @14/10lb / 6/4kg Bar Muscle-Ups = Strict Pull-Ups (bands allowed) Power Cleans = 135/95lb / 61/43kg

Every 4:00 minutes x 4 sets 24 Wall Balls @20/14lb / 9/6kg / 9ft 8 Bar Muscle-Ups 6 Power Cleans @155/105lb / 70/47kg Score = Time for slowest set *Athlete Notes: The goal with this workout today is to maintain consistent scores from round to round. There is a 3:00 minute cap each round to ensure at minimum you're getting 60 seconds of rest. Keep in mind today the loading and volume of this workout is high, so it will require a lot of effort to maintain that sub 3:00 minute goal. Ideally you should be picking a wall ball number/loading you can complete the desired reps unbroken. On the Bar Muscle-Ups, these will be the crux of the workout, so make sure you scale as needed to be able to complete the desired rep number in under a minute. On the Power Cleans, that load is considered moderate too heavy. Singles will be the best strategy and ideally you should be able to do a rep between 5-7 seconds. Level 3 = As Prescribed Level 2: Wall Balls = 18 reps @20/14lb / 9/6kg or 24 reps @14/10lb / 6/4kg Bar Muscle-Ups = 6 reps or Band Assisted Power Cleans = 135/95lb / 61/43kg Level 1: Wall Balls = 18 reps @14/10lb / 6/4kg Bar Muscle-Ups = Strict Pull-Ups (bands allowed) Power Cleans = 115/75lb / 52/35kg

Row

2 x 2500

4 sets - For Quality: 20 Banded Hamstring Curls 35-45 Second GHD Sorenson Hold 20 Box Step-Downs (10 e/side) *Rest as needed between sets *Athlete Notes: On the Box Step-Downs, be sure to control the descent with 3-4 second tempo to really isolate the quad and develop stability through the leg.

1:00 minute Banded Lat Distraction e/side 1:00 minute Banded Upper Pec Stretch e/side 1:00 minute Wall Hinge Stretch 1:00 minute Couch Stretch e/side 2:00 minute Russian Baby Makers 1:00 minute Supine Lower Back Rotations e/side

3 sets - For Quality 30 Second Banded Front Rack Stretch e/side 20 Second Ring Push-Up Support Hold 20 Second Ring Push-Up Bottom Support Hold 10 Ring Push-Ups 10 Lateral Box Step-Overs 60 Single Skips Ring Push-Up Scaling / https://www.youtube.com/watch?v=xuHWsE2t-WA

Barbell Strict Press

5 x 4 @ 65, _ , _ , _ , _ %

Dumbbell Strict Presses

5 x 8

Front Squat

6, 6, 5, 4, 43 @ 40, 45, 50, 55, 60 %

For Time 30 Power Snatches @135/95lb / 61/43kg 300 Double Unders 30 Dual Dumbbell Box Step-Overs @50/35lb / 22.5/15kg / 24/20" Time Cap = 12 minutes *Athlete Notes: Mini chipper workout today to close out the week. The first thing to consider today is the volume of movements per set. It doesn't pay to start too fast with this workout as the name of the game is consistent sets of reps maintaining a consistent rest break between sets. To break this workout down, you have 4 minutes at each movement to complete it in under the 12 minute cap. So to do that, you need to be completing at minimum 8 reps per movement which is certainly achievable. So with that in mind ideally sub 10 minutes is a great time to aim for. For the Snatches today, singles will be the best approach. You want to make sure you select a weight you're comfortable enough to complete 30 Singles without too much trouble. On the Double Unders, this movement will fatigue you the least of all so try and go for big sets, but if you start to feel your grip, break it up. Finally, on the step-overs you should be able to do big chunks at a time before needing to put the dumbbells down, ideally you should be aiming for 2 sets maximum. Level 3 = As Prescribed Level 2: Power Snatch = 115/75lb / 52/35kg Double Unders = 200 reps or 3:00 minutes of attempts Dual Dumbbell Box Step-Overs = 35/25lb / 15/10kg / 24/20" Level 1: Power Snatch = 95/65lb / 43/30kg Double Unders = 300 Single Skips Dual Dumbbell Box Step-Overs = 25/15lb / 10/7kg / 24/20"

For Time 30 Power Snatches @95/65lb / 43/30kg 300 Double Unders 30 Dual Dumbbell Box Step-Overs @35/25lb / 15/10kg / 24/20" Time Cap = 12 minutes *Athlete Notes: Mini chipper workout today to close out the week. The first thing to consider today is the volume of movements per set. It doesn't pay to start too fast with this workout as the name of the game is consistent sets of reps maintaining a consistent rest break between sets. To break this workout down, you have 4 minutes at each movement to complete it in under the 12 minute cap. So to do that, you need to be completing at minimum 8 reps per movement which is certainly achievable. So with that in mind ideally sub 10 minutes is a great time to aim for. For the Snatches today, singles will be the best approach. You want to make sure you select a weight you're comfortable enough to complete 30 Singles without too much trouble. On the Double Unders, this movement will fatigue you the least of all so try and go for big sets, but if you start to feel your grip, break it up. Finally, on the step-overs you should be able to do big chunks at a time before needing to put the dumbbells down, ideally you should be aiming for 2 sets maximum. Level 3 = As Prescribed Level 2: Power Snatch = 75/55lb / 35/25kg Double Unders = 200 reps or 3:00 minutes of attempts Dual Dumbbell Box Step-Overs = 20 reps @35/25lb / 15/10kg / 20/16" Level 1: Power Snatch = 65/45lb / 30/20kg Double Unders = 300 Single Skips Dual Dumbbell Box Step-Overs = 25/15lb / 10/7kg / 20/16"

For Quality: 15/12 Ring Muscle-Ups 50 Pistols 100ft Handstand Walk Rest 2:00-3:00 minutes 12/9 Ring Muscle-Ups 40 Pistols 75ft Handstand Walk Rest 2:00-3:00 minutes 9/6 Ring Muscle-Ups 30 Pistols 50ft Handstand Walk Score = Time *Athlete Notes: The aim for this piece today is to focus on skill development. There is no expectation on time today, the goal is to simply move through the work maintaining good quality and trying to challenge yourself with your scaling to progress the skills as much as possible. Remember to think that if you have the set skill, but not the volume, don't be afraid to reduce the desired numbers down. For scaling today, Level 3, Level 2 & Level 1 are written for people who have the desired skills required, just at less volume. So for people who are working on trying to get these skills I want you guys to work with the Level 2 Volume of reps but to just simply pick a movement modification for each required movement that is appropriate to your skill level and to work through those movements for this piece today. Keep in mind that on the Handstand Walk you want to practice the drill you pick for 2:00 minutes, 1:30 minutes and 1:00 minute on the varying sets. Level 3 = As Prescribed Level 2: Ring Muscle-Ups = 12/9 - 9/6 - 6/3 reps Pistols = 40-30-20 reps Handstand Walk = 75-50-25ft Level 1: Ring Muscle-Ups = 9/5 - 6/3 - 3/1 reps Pistols = 30-20-10 reps Handstand Walk = 50-30-20ft Movement Modifcations: Ring Muscle-Ups: https://www.youtube.com/watch?v=0pcFxGXsPCw https://www.youtube.com/watch?v=kKeLJKPI1IY https://www.youtube.com/watch?v=alzyzScE-nI https://www.youtube.com/watch?v=Ak4prJ31_Co Pistols: https://www.youtube.com/watch?v=ctffzu0jWu0 https://www.youtube.com/watch?v=1YpHOaOFpu8 https://www.youtube.com/watch?v=vwCv2x2Eg1Q https://www.youtube.com/watch?v=fAcOtNFm5Rs https://www.youtube.com/watch?v=vo3qy_b_wIs https://www.youtube.com/watch?v=oRoEenzeNpU https://www.youtube.com/watch?v=0uYWd3Bgl8w Handstand Walk: https://www.youtube.com/watch?v=aSOUTy58lTc https://www.youtube.com/watch?v=4exHFQ9Al1Y https://www.youtube.com/watch?v=kgAzAVNV6QQ https://www.youtube.com/watch?v=fi4sTXuOPPo https://www.youtube.com/watch?v=zSFLpR2EMvg

For Quality: 12/9 Ring Muscle-Ups 40 Pistols 75ft Handstand Walk Rest 2:00-3:00 minutes 9/6 Ring Muscle-Ups 30 Pistols 50ft Handstand Walk Rest 2:00-3:00 minutes 6/3 Ring Muscle-Ups 20 Pistols 25ft Handstand Walk Score = Time *Athlete Notes: The aim for this piece today is to focus on skill development. There is no expectation on time today, the goal is to simply move through the work maintaining good quality and trying to challenge yourself with your scaling to progress the skills as much as possible. Remember to think that if you have the set skill, but not the volume, don't be afraid to reduce the desired numbers down. For scaling today, Level 3 & Level 2 are written for people who have the desired skills required, just at less volume. So for people who are Level 1 and working on trying to get these skills I want you guys to work with the Level 3 Volume of reps but to just simply pick a movement modification for each required movement that is appropriate to your skill level and to work through those movements for this piece today. Keep in mind that on the Handstand Walk you want to practice the drill you pick for 2:00 minutes, 1:30 minutes and 1:00 minute on the varying sets. Level 3 = As Prescribed Level 2: Ring Muscle-Ups = 9/5 - 6/3 - 3/1 Pistols = 30-20-10 reps Handstand Walk = 75-50-25ft Movement Modifcations: Ring Muscle-Ups: https://www.youtube.com/watch?v=0pcFxGXsPCw https://www.youtube.com/watch?v=kKeLJKPI1IY https://www.youtube.com/watch?v=alzyzScE-nI https://www.youtube.com/watch?v=Ak4prJ31_Co Pistols: https://www.youtube.com/watch?v=ctffzu0jWu0 https://www.youtube.com/watch?v=1YpHOaOFpu8 https://www.youtube.com/watch?v=vwCv2x2Eg1Q https://www.youtube.com/watch?v=fAcOtNFm5Rs https://www.youtube.com/watch?v=vo3qy_b_wIs https://www.youtube.com/watch?v=oRoEenzeNpU https://www.youtube.com/watch?v=0uYWd3Bgl8w Handstand Walk: https://www.youtube.com/watch?v=aSOUTy58lTc https://www.youtube.com/watch?v=4exHFQ9Al1Y https://www.youtube.com/watch?v=kgAzAVNV6QQ https://www.youtube.com/watch?v=fi4sTXuOPPo https://www.youtube.com/watch?v=zSFLpR2EMvg

Run

800, 1600, 2400

1:00 minute Crab Pose 1:00 minute Shoulder CAR's e/side 1:00 minute Banded Front Rack Stretch e/side 1:00 minute Standing Calf Stretch e/side 2:00 minute Seated Saddle Pose 2:00 minute Elevated Pigeon Stretch e/side 2:00 minute Lizard Stretch e/side 2:00 minute Single Leg Forward Fold e/side 3:00 minute Seated Straddle Pose