Hennu

A) 7×1 back squat (00X1, speed)

B) EMOM 16:
1) 45s bike sprint
2) 15m one-arm overhead lunge
3) 45s wall sit
4) rest

A) 3x amrap 5, 5min rest between
Buy in: 400m run
7 power cleans 60/42,5kg
7 lateral bar over burpees

B) Gymnastics accessory:
sitting pike kicks 3×5-10
hanging leg raises 3×5-10
1 max hold L-sit/tuck-sit

A) 6/4/2 push press
*after each set max reps bent over row

B) Amrap 20:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters 42,5/30kg

For time:
1600m run
30 clean & jerk
800m run
20 clean & jerk
400m run
10 clean & jerk
-50/35kg

A) Build a heavy single power snatch

B) Amrap 15:
20 power snatch 42,5/30kg
40 double-unders
20 burpees
40 double-unders

Amrap 24:
200m run
5+5 one-arm devils press
10 toes-to-bars

A) 6×2 back squat (00X1, speed)

B) 3 sets, 2min rest between
20 banded good mornings
15m walking lunge with kettlebell
20 russian twist
15m quad crawl