Hennu

A) 1RM deadlift @ RPE 9,5/10
*then 3×1-2 85-90%

B) 100 American kettlebell swings for time
*if you break a set perform 100 double-unders. Start the workout with du’s

Amrap 25:
1 legless rope climb
3 strict handstand push-ups
5 burpee box get overs 120cm

A) 5 sets, every 3:00
1 snatch pull + 2 low hang squat snatch + 2 hang squat snatch + 1 OHS

B) For time:
30 steps walking lunge
200m run
15 shoulder to overhead
30 steps walking lunge
200m run
12 shoulder to overhead
30 steps walking lunge
200m run
9 shoulder to overhead
*2×24/16kg kb or 2×22,5/15kg db

A) 5×2 eccentric pull-up

B) Amrap 12:
8 ring dips
16 single-arm hang clean 22,5/15kg
24 alternating v-ups

Amrap 7:
1-2-3-4..etc
Burpee box jump
Toes-to-bar

Rest 2:00

Amrap 7:
2-4-6-8..etc
Wall ball
Kettlebell swing

Rest 4:00

EMOM 18:
1. 16/13 cal row
2. 14/11 cal ski or bike
3. Rest

A) 2RM back squat @ RPE 9,5/10
*then 3×2 85-90%

B) Amrap 10:
50m single arm farmers carry R
20 steps walking lunge
50m single arms farmers carry L
20 steps walking lunge
10 strict UB pull-ups

At 0:00
21-15-9
Hang squat clean 50/35kg
Box jump over

At 10:00
21-15-9
Power snatch 35/25kg
Bar over burpee

At 20:00
400m run