Hennu

A) Barbell Z press 8,7,6,5

B1) 6-8 one arm db bench press x3, 60s rest
B2) 6-8 one arm db row x3, 60s rest

C) 4 rounds, 2min rest between
60s row/bike/ski
15 deadlifts
50 double-unders

EMOM 30:
A. 5-4-3-2-1 power snatches
B. 10 wall balls

A) Tempo back squat 6,6,5,5 (32X1)

B1) 6-8/leg suitcase split squat x3, 60s rest
B2) 4-6 strict pull-up x3, 60s rest

C1) 6-8/leg db/kb single leg romanian deadlift x3, 60s rest
C2) 6-8/arm db/kb single arm press x3, 60s rest

A) Tempo clean deadlift 5,5,4,4 (3131) every 3min

B) 5 rounds, 90s rest between rounds
60s row
12 kettlebell swings
8 tall box jumps
30s hollow hold

Push + pull:
6-8 reps tempo bench press x3
6-8 reps double db/kb bent over row x3

Pull + midline:
Max reps ring row x3
45s banded plank hold x3

WOD:
4 rounds, 2min on, 1min off
45s wall sit
15 push-ups
amrap double-unders

Push:
5RM push press

EMOM 20:
A. 5-10 pull-ups
B. 5-10 ring dips
C. 5-10 ring rows
D. 5-10 push-ups

Snatch:
Heavy 3 snatch balance
Heavy single snatch high pull

Accessory:
3×8+8 bulgarian split squat