Hennu

EMOM 24:
1. 15/12 cal row
2. 20 wall balls
3. 14/11 cal bike/ski
4. rest
+
Rest 4:00
+
AMRAP 6:
50 double-unders
25 ambat sit-ups

A. 4×5 strict chest-to-bar

B. AMRAP 20:
5 push-ups
7 pull-ups
9 box over jumps 60/50cm
*rest 1:00 after every 5 round set

A. Negative ring muscle-up

B. 5 rounds for time:
3 ring muscle-ups
9 dumbbell snatches 22,5/15kg
27 double-unders

A. Clean & Jerk
1 squat clean + 3 jerks
Build to a heavy and almost maximal set

B. 3 rounds for time:
15 strict HSPU
20 front squats 42,5/30kg

Open 23.3

Starting with a 6-minute time cap,
complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time
cap, add 3 minutes to the time cap and
complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time
cap, add 3 minutes to the time cap and
complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

A. 3 sets of:
4 deadlifts + 5 high box jumps

B. With partner for 15 minutes:
20m walking lunge 2x 16/12kg
15 wall balls
10 kettlebell STOH 2x 16/12kg

EMOM 24:
1. 15/12 cal row
2. 12 dumbbell snatch 22,5/15kg
3. 14/11 cal bike/ski
4. 8 ring dip
+
Rest 4:00
+
AMRAP 6:
2-4-6-8-ETC.
Power clean 52,5/35kg
V-up