Complete as many rounds and reps as possible in 20 minutes of

• 15 box jumps
• 12 kettlebell swings
• 9 ring dips

♀ 20-inch box and 53-lb kettlebell
♂ 24-inch box and 70-lb kettlebell

Back squat 3x5, 1x12

Skill Practice

A) 15-20min Skill Practice
*esim.HSW, Hspu, bMU yms.

B) EMOM 12:

1) 45s Ski (easyish)
2) 1 Set of Skill Movement (esim. Kipping pull up, hspu, rope climb, c2b...)
3) 30-40 DU
4) Rest

EMOM 40:

1) 12 Cal Echo
2) 5 SB Clean (Heavyish)
3) 15 Cal Row
4) 15-20 GHD
5) Rest

Accessories

A) Grip Strength
3-4 Rounds For Quality:

• 45-60s Barbell Wrist Roller with Hanging Kettlebell
• 10 DB Forearm Curls
• 30s/30s KB Suitcase Hold (Raskas kuula) *rest as needed

B) Upper Body
3-4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 1 Set of Banded Pull Up

https://www.instagram.com/ckatzfit/p/Czo-jGvOSjh/?img_index=1

1. Build to today's heavy Deadlift 1x8
2. 3x8 @70-80% of today's

Note: Double overhand grip, 2sec negative

10 rounds for time:
35 DU / 50 SU
9 DB Deadlift
7 DB Bench press
5 DB Front squat

TC 18 min

For time

• 21 pull-ups
• 42 double-unders
• 21 thrusters (weight 1)
• 18 chest-to-bar pull-ups
• 36 double-unders
• 18 thrusters (weight 2)
• 15 bar muscle-ups
• 30 double-unders

• 15 thrusters (weight 3)

• ♀ 65 lb, then 75 lb, then 85 lb

• ♂ 95 lb, then 115 lb, then 135 lb

Time cap 12 minutes

Bench Press Drop Set
• 2-6-10-14+ reps
Recommended percentages: 80%, 70%, 60%, 50%. Chose weights that allow you to complete all reps consecutively. Perform 2 reps, quickly remove weight and immediately perform 6 reps, quickly remove weight and immediately perform 10 reps, quickly remove weight and push out 14 reps or more!

10-8-6-4-2 reps:
• Dumbbell Bench Press AHAP
• Ring Rows w/ heels on box
• Incline Dumbbell Flys LW
• Incline Reverse Flys LW
Rest 2 min between sets. No rest between movements. AHAP = As Heavy As Possible. LW = Lightweight.
Bench Press weight in results.

Week 5: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

Snatch

A) Build Up to days 1 Rep Max (drop and go)

B) Back off sets E90SEC X9

1-3: 1 Squat Snatch @90% From days 1RM
4-6: 2 Squat Snatch @80% From days 1RM
7-9: 3 Squat Snatch @70% From days 1RM

Front Squat

E3MOM X6:

Set 1-2: 5 Reps @70% From 1RM
3-4: 3 Reps @80-85%
4-6: 1 Rep @90-95%

Gymnastic + Lifting EMOM

EMOM 10:

1: 4-6 Wall Facing Hspu + AMRAP: Power Snatch @43kg
2: Rest

-Rest 5min-

EMOM 10:

1: 6-8 Strict Hspu + AMRAP: Hang Power Snatch @43kg
2: Rest

Accessory

4 Rounds For Quality:

• 10-15 Lu Raise
• 20-30s Chin Over Bar Hold
• 10/10 One Arm Banded Pull Apart