Hennu

Amrap 40:
400m machine or run
20 russian twist 15/10kg
20m quad crawl
400m machine or run
10+10 lateral step-ups
100m+100m single-arm farmers carry

A) Build to a heavy 8 back squat
*then 2×8 90%

B) 21-15-9
Thruster 50/35kg
*after each set 200m run

Amrap 20:
20 air squats
20 pull-ups
20 kettlebell swings 24/16kg
20 alternating single-leg v-ups

A) 5-3-1 Push press
*after each set max reps pendlay row

B) Amrap 10:
21 shoulder to overhead 42,5/30kg
15 box jumps
9 bar over burpees

WOD:
2 rounds
800m run
50 wall balls
25 clean & jerks
-60/42,5kg

A) 5 sets, E2M
1 hang power snatch
1 power snatch
1 hang squat snatch
1 squat snatch

B) 21-15-9-15-21
Deadlift (bodyweight)
Box jump

Amrap 25:
4 strict handstand push-ups
8 front squats 60/42,5kg
12 toes-to-bars
200m run