Hennu

For time:
100 wall balls
100 hang clean & jerks 22,5/15kg
100 pull-ups
100 steps walking lunge (medball in bear hug)

A) Back squat
Build to a heavy 8
*then 2×8 90%, every 3:00

B) 4 sets
50 double-unders
15 deadlifts 100/70kg
10 bar over burpees
Rest 3:00 between sets

EMOM 30:
1. 18/14 cal row
2. 10 thruters 40/30kg + amrap alt. v-ups
3. Rest

A) 4 rounds of:
20 incline dumbbell bench press
20 renegade row
20 kettlebell swings 24/16kg

B) 4 rounds of:
20 strict pull-ups
15 push-ups
10 box jump overs

A) Snatch pull + hang squat snatch + squat snatch
10 sets, lift every 90s

B) 21-18-15-12-9
Power snatch 35/25kg
Bar over burpee

A) Paused deadlift
3 reps x 5 sets, lift every 3:00, no TNG

B) 3:00 on, 1:00 off:
a.
5 wall walks
15 front squats 60/42,5kg
Remaining time row/ski/bike
b.
10 STOH 60/42,5kg
15 dumbbell hang cleans 22,5/15kg
20 abmat sit-ups
Remaining time wall walks

A) Build to a heavy 1 paused back squat (21X1) in 10:00
*then 3×1 (20X1)

B) 3 sets of:
5 hang squat snatch 50/35kg
10 toes-to-bars
15 wall balls
10 toes-to-bars
5 hang squat snatch 50/35kg
*Rest 3:00 between sets