2 Sets, For Quality

30 second Jump Rope Practice
4 Inchworm to Hollow Hold (3sec)
6/6 Kettlebell Halos
6/6 Kettlebell Windmills
3-5 Strict Pull-Ups or 8-10 Ring Rows:
15/:15 Single Arm Plank with Reach

10:00 minutes Skill session

– Crow Pose
– Headstand Pose
– Nose to Wall Handstand Hold
– Back to Wall Feet Spotted Handstand Hold
– Freestanding Handstand Hold Partner Drill

into..

Ring Muscle-Up Progression

10:00 Skill Practice

– False Grip Ring Row to Chest
– Muscle-Up Row to Bottom of Support
– Support Hold + Eccentric to Bottom Up Dip
– Low Ring Muscle-Up (Banded) (Box)
– Ring Swings + Turnover into Dip

#TEAMPRVNTUESDAY

“PRVN Skill”
14:00 AMRAP
60 Double Unders
40 Single Dumbbell Step Overs
60 Double Unders
20 Handstand Push Ups
60 Double Unders
10 Ring Muscle-Ups
Dumbbell: 50/35lbs, 22.5/15kg
Box: 24/20’’

Level 2:
14:00 AMRAP
40 Double Unders
40 Single Dumbbell Step Overs
40 Double Unders
20 Box Piked Handstand Push Ups
40 Double Unders
20 Pull-Ups
20 Ring Dips

Dumbbell: 35/25lb, 15/12kg
Box: 24/20’’

Level 1:

14:00 AMRAP
80 Single Unders
40 Box Step Overs
80 Single Unders
20 Dual Dumbbell Strict Press
80 Single Unders
20 Ring Rows
20 Push-Ups
Dumbbells: 30/20lb, 14/9kg
Box: 24/20’’

Goals / Stimulus / Objectives

Goal: 2+ Rounds (500+ Reps)

Score: Reps

RPE: 8/10

Primary Objective: Manage Your Skill Capacity Well

Secondary Objective: Double Unders as Recovery

This benchmark will be all about your capacity with higher skilled movements. For the highest level athletes, there will be a solid fitness component to this as we tackle every station in big sets. For most, this will be about your ability to manage your capacity with the handstand push-ups and ring muscle ups. Use the tape line standard we have seen recently in the Open to make this benchmark measurable and repeatable year over year.