Warm-Up
15 Bootstrap Squats + Block & Twist
15/15 Clamshell Plus
-then-
9:00 AMRAP
5 Muscle Clean and Press
3 Hang Muscle Snatch + 3 Hang Power Snatch
:10 Top of Ring Dip Support
:10 Dead Hang + 10 Scap Pull-Ups

Ring muscle up progressions

“The Partitioned Standard”
30 Clean and Jerk
30 Ring Muscle-Up
30 Snatch

Load: 135/95lb, 61/43kg

*Partition as desired

Time Cap: 20:00

L2: Barbell 95/65lb, 43/30kg, Sub 30 Pull-Ups + 30 Dips for Muscle-Ups

L1: 30 Hang Power Clean and Push Jerk, 30 Ring Rows, 30 Push-Ups, 30 Hang Power Snatch (45/35lb, 20/15kg)

Goal: Complete in 9:00-12:00

Stimulus: Barbell Cycling and Gymnastics

RPE: 9/10 *Tester

Primary Objective: Best achievable time

Secondary Objective: Complete the workout in 10 sets or less. This would mean 3+3+3 for 10 sets

Strategy: This workout is the Standard, which was completed at the CrossFit Games in 2019, with the top time being in 8:05 by Mat Fraser. All times were under 11 minutes. This workout definitely will hit differently being able to partition it and should allow athletes to come close to the top times of the best in the world because consistently moving on this one and not having to slow down when breaking up sets will help the overall flow and structure here. We are putting an extended time cap on this one to allow athletes to take some extra breaks and just work their way through this test even though the goal would be sub 15 minutes for everyone. At the Games the Cap was 12:00 completed straight through, so keep that in mind when choosing your scaling modifications for this workout.

PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch