Hennu

For time:
1600m run
3 sets of:
5 rounds
5 pull-ups
10 push-ups
15 squats
*between sets 1:00 rest
**after last round straight into-
1200m run

A) 5 sets of:
2 ring dip
2 weighted pull-up
Rest 2:00

B) 15-12-9
Hang clean & jerk 42,5/30kg
*after each set 30 abmat sit-ups

A) EMOM 4:
2 tall snatches

B) 1RM snatch

C) Amrap 10:00
200m run
5 squat snatches 50%/1RM

A) Ring muscle-up practice

B) Amrap 15:00
15 wall balls
15 cal cardio machine
*add 1 rep for each movement every round

A) build a heavy 2 push jerk in 10:00

B) amrap 3:00
20/15 cal row
10 power clean 80/60kg
Remaining time amrap front squats
-Rest 3:00-
Amrap 3:00
20/15 cal row
10 front squat 80/60kg
Remaining time amrap power cleans

For time:
1200m run
50 chest-to-bar pull-ups
75 push-ups
100 jumping air-squats
800m run

A) 5×3 tall snatch

B) 5×1 squat snatch

C) 1RM snatch balance