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5x3

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Ready For KK karsinta....

For time:
100 dubs
9 bar muscle ups
21 squat cleans 135/95
100 dubs
9 bar muscle ups
15 squat cleans
100 dubs
9 bar muscle ups
9 squat cleans

• sub 9 pull ups + 9 dips for bar muscle ups

4 rounds:
10 one arm DB/KB bench press
12 hanging leg/knee raises
10 one arm DB/KB bent row
-rest as needed-

Warm up(10)
3rds
10 heel grab
10 swing kicks
10 pik n grass

WRK(24)
WRK 7:00 REST 1:00 x3
8 alternating shoulder press
24 dumbbell hop overs
4 renegade rows
24 alternating sit ups
8 ring rows/upright row/6 strict pull ups

Finisher
50 cross crunch
1:00 samson per

Front squat 5 reps at 65%, 5 reps at 75%, then 5 reps at 85%, 3X4 at 90%
Snatch grip shrugs 3X10 at 90%
Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 4X2 at 80%

A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
B. DB Pendlay rows 3x10
C. OH tricep extension 3x10

“Nancy”
5RFT
400m run
15 OH squats 95/65

• sub 500m row or 25/20 cal bike
• Can sub front squats for OH squats

50-40-30-20-10

Assault Bike Cals
Double Unders

For time

Front squat 5 reps at 65%, 5 reps at 75%, then 5X5 at 85%
Snatch grip shrugs 3X10 at 85%
Hang snatch from above the knee + snatch* (complex) 2 reps at 60%, 2 reps at 70%, 3X2 at 80%

A. 3-way DB bicep curl (Zottman, strict, hammer) 3x5 per arm
B. DB Pendlay rows 3x10
C. OH tricep extension 3x10

Back squat: 10 reps at 60% of your 1RM, then 3X10 at 70%
Power clean+push press (complex): 5 reps at 60% of your 1RM, then 3X5 at 70%
Clean pull from below the knee: 3X5 at 80% of your 1RM
Bench press: 10 reps at 60% of your 1RM, then 3X10 at 70%

A. Pistol squats (modify height if necessary) 3X5 per leg
B. Single-leg reverse hypers 3X15 per leg
C. Ab wheel rollouts 3X10