TUESDAY

Warm-Up

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

10 min Skill Piece

Hand-Stand Pushup/Pullups Progressions

"PRVN Skill"

14:00 AMRAP

Fitness

90 Single Under’s

40 Alternating DB Snatch

90 Single Under’s

20 Pike HSPU

90 Single Under’s

10 Banded PullUps

Performance

60 Double Under’s

40 Alternating DB Snatch

60 Double Under’s

20 Kipping HSPU

60 Double Under’s

10 C2B PullUps

Dumbbell: 22.5/15kg

Optional Accessories

For Quality:

3-4 Sets

5/5 Kneeling Db Strict Press (Heavy)

'Stepped' Ring Row Burnout (RPE 8 Each Position, 2-3 reps in tank)

On the stepped ring row burnout, watch the video above  for the movement demo. Make sure the rings contact the chest on every rep, the midline remains rigid, and we leave 2-3 reps in the tank at each position