PRVN Compete

3 Sets, For Quality: :30sec Bike Erg + :30sec Standing Bike Erg 8/8 Single Arm Upright Row 8/8 Single Arm Arnold Press 10 Goblet Cossack Squats 20 Banded Face Pulls

Snatch

4 x 3 @ 65, 68, 72, 75 %

Snatch Balance

4 x 4 @ 62, 65, 70, 75 %

Power Snatch

1 x 40 @ 135 lb

2 Rounds: 21 Toes to bar 9 Sandbag Cleans 150/100# 5 Shuttle Runs 15 Toes to bar 6 Sandbag Cleans 5 Shuttle Runs 9 Toes to bar 3 Sandbag Cleans 5 Shuttle Runs 1 Shuttle run = 25ft down / 25ft Back Level 3: As Prescribed Level 2: 15/12/9 T2B , 7/5/3 SB Cleans Level 1: 12/9/6 Knees to midline / 7/5/3 SB Cleans 100/70# Goal:15-17:00 This should be smooth and steady throughout. If you pace this correctly and break up your toes to bar early your second round should be faster than your first. You should be able to pick up the intensity across the two rounds here. Practice different techniques on the shuttle run to see what works best for you. Machine Subs: C2 - 20/16 Calories "

Ring Muscle-Ups

5 x 10

Dual Dumbbell Hammer Curl

3 x 10

Bent Over Dumbbell Row

3 x 10

Banded Tricep Pushdowns

3 x 25

3 Rounds, For Quality: 100ft Kettlebell High/Low Carry 10 Cossack Squats 100ft Overhead Bamboo Carry 30/30 sec Couch Stretch

Push Press

6, 6, 3, 3 @ 60, 65, 75, 80 %

Front Squat

4 x 5 @ 60, 70, 70, 70 lb

For Time: Buy In: 50 Wallballs 30/20lb 2 Rounds, FT: 50/35 Cal Assault Bike 25 Pistols 15 Shoulder to overhead 225/155# Level 3: As Prescribed Level 2: 20/14# WB / 12 Pistols (assisted if needed) / 185/125# Barbell Level 1: 35 WBs / 20/14# WB / 20 Air Squats / 155/105# Barbell Goal: 2-3:00 On Wall balls / 10-12:00 Look for large sets or unbroken on the wall balls. Part two will be a tough on the legs, so be sure you use your best technique and efficiencies on the pistols and save yourself from any sloppy reps Machine Subs: C2 - Same"

For Time: 3 Sets 18 Calorie Ski Erg 12 Hang Power Snatch 135/95# 12 Overhead Squat rest 4:00 1 Set 54 Calorie Ski Erg 36 Hand Power Snatch 135/95# 36 Overhead Squat Level 3: As Prescribed Level 2: 115/75# Barbell / 15, 45 Calorie Ski Level 1: 95/65# Barbell / 12, 36 Calorie Ski Goal: 8-10/Set This should be a solid test of your barbell conditioning and ability to hang on to the barbell through fatique. Be cautious in part one as although the sets are small in volume they will add up when attacking part Machine Subs: C2 - Same Assault Bike - 13/10, 40/30 "

Parallette Deficit HSPU

4 x 8

3 Sets, For Quality: 12 Alternating Leg V-Ups 6 Overhead Squats w/bamboo bar 3/3 Box Jumps, landing with straight legs "

Power Clean

9 x 2 @ 82 %

Strict Press

10, 8, 8, 8, 6, 4 @ 60, 60, 60, 60, 75, 80 %

For Time: 00:00- 4:00 minutes 100 Ghd Sit-Ups @ 5:00 minutes, complete: 100ft Handstand Walk 6 Rope Climbs 100ft Double KB Lunge 53/35# 100ft Handstand Walk 4 Rope Climbs 100ft Double KB Lunge 53/35# 100ft Handstand Walk 3/2 Rope Climbs 100ft Double KB Lunge 53/35# *Farmers carry grip for lunges Level 3: As Prescribed Level 2: 50 GHDs / 50ft HSW / 4/2/1 Rope Climbs Level 1: 50 Ab mat sit-ups / 3 Wall walks / 4/2/1 Lay to stand rope climbs / 35/25# kbs Goal: 3-4:00 on GHD / 10-12:00 On Part 2 There are quite a few skills in this workout to work on so if you are comfortable with them all, go with a hybrid mix of the levels to keep you moving and on pace for the time goals. "

Run

1 x 50:00

For Quality: 9:00 EMOM 1: :45 Top of ring dip hold 2: :35 Sorenson hold 3: 5/leg single leg lateral box jumps

For Time: 5 Sets 800m Ski Erg :90 Recovery Bike 400m Ski Erg :60 Recovery Bike 200m Ski Erg :90 Recovery Bike Level 3/2: As Prescribed Level 1: 3 Sets

Warm Up: 4x75 as... 25 kick/25 swim/25 *descend 1-4 descend to a strong effort R: as needed b/s Drill Set: 4x50m 25 Drill + 25 Swim *rotate between Catch-Up Drill Fingertip Drag Pull Set: 200 pull with paddles and buoy consistent effort focus on long pull and feeling the pressure of the water on your hands Main Set: 10x25m All-Out Sprint R: 1:00 b/s Cooldown 200m as breast/back by 25

4 Sets: 90 seconds BikeErg 5/5 KB Windmills 5 Box Jumps 34-38" 5/5 Single Arm OHS w/KB

Push Jerk + Split Jerk

4 x 4 @ 65, 68, 68, 72 %

Power Snatch

5, 5, 5, 3, 3, 3, 3 @ 65, 70, 70, 75, 80, 80, 85 %

For Calories: Assault or Echo Bike Conditioning Every 2:00 x 6 Sets 15sec All-Out Sprint Rest 3:00 2 Sets: 40sec @ 90-95% effort Rest: 2:30 minutes 40sec @ all out sprint effort Rest: 4:00 minutes Level 3/2: As Prescribed Level 1: Every 2:30x5 Rounds for part 1 Goal: 8-15 Calories Depending on what type of bike you use the calories will be all over the place so i want you to focus on your rpms or watts and focus on consistently hitting those high percentage efforts. Machine Subs: Can be done on any machine"

For Time: 4 Rounds 30 Calorie Row 8 Devil Press 50/35# 15 Calorie Row 12 Dual Db Shoulder to overhead 50/35# Level 3: As Prescribed Level 2: 35/25# Level 1: 20 Calories / 35/25#, 5 Devil Press / 10 STOH Goal: 14-15:30 This will be a shoulder burner and one that will require you to mange heart rate and fatique. Be smart on how you break things up and how quickly you move in the early sets. Leave yourself a level of intensity to push in the end. Machine Subs: C2 - Same Assault Bike - 22/17"

For Quality: 3 Sets : 100ft Suitcase carry (L) :45 Sandbag bear hug hold 100ft suitcase carry (R) 12 Alternating leg lifts over paralette Rest as needed b/t set Athlete's choice on load.

3 Sets: 10 SA DB Upright Row + 10 SA DB Press (Each) 6 Inchworm Push-ups 10 Worlds Greatest Stretch (5 e/side) 10 Barbell RDLs

Squat Cleans

4 x 3 @ 65, 68, 72, 75 %

Bench Press

4 x 5 @ 60, 70, 70, 70 %

Back Squat

10, 8, 8, 8, 6, 4 @ 60, 70, 70, 70, 75, 80 lb

For Time: 7 Rounds 7 Ring Muscle Ups 60ft Torque Sled Push 7 Burpee Box Get Overs 48” 60ft Torque Sled Push Level 3: As Prescribed Level 2: 4 Muscle-ups /lighter sled Level 1: 7 Chest to bar pull-ups/ lighter sled/ 30/24"" box Goal: 16-18:00 Looking for unbroken sets on the gymnastics and active recovery on the sled. The burpees should be at a quick cadance but the secondary priority when it comes to the gymnastics *If no access to a torque tank, use a sled push Sled push sub: Box push Farmers Carry

For Quality: 3 Sets 7 Glute Ham Raises 10 Dumbbell Lateral Raises 20 Barbell Front Raises 10/leg alternating kb goblet reverse lunges rest as needed b/t set Athlete's choice on load.