Hennu

EMOM 40:
1. 15/12 calorie row
2. 5 power cleans 80/60kg
3. 14/11 calorie ski/bike
4. 3 ring muscle-ups

A) Good morning
10-12 reps x 4 sets
*every 2:00, RPE 8/10

B) You go, I go for 10 rounds total
15/12 calorie row
3 wall walks

For time:
50 dumbbell snatches 22,5/15kg
100 double-unders
25m handstand walk
100 double-unders
20 bar muscle-ups
100 double-unders
25m handstand walk
100 double-unders
50 dumbbell overhead squats 22,5/15kg

A) Back squat
3×8 75%/8RM

B) 5 rounds of:
12 deadlift
9 hang power clean
6 shoulder to OH
*0:30 rest between rounds
**67,5/47,5kg

A) EMOM 10:
1 rep clean & jerk

B) 10-9-8-7-6-5-4-3-2-1
Handstand push-up
Toes-to-bar

A) Sumo deadlift
Build to a heavy 6 in 5 sets, lift every 2:30

B) 2:00 on, 2:00 off x 4
12 thrusters 42,5/30kg
15 burpees
Remaining time amrap chest-to-bar pull-ups

EMOM 40:
1. 45s machine
2. 50m farmer carry
3. 20 L-sit heel over object
4. 45s machine
5. 50m overhead carry
6. 20 bear hug reverse lunge
7. 45s machine
8. 50m front rack carry
9. 10 box step up
10. Rest