2 Runder
- 10 sek Burpee over the bar
- 50 sek rest

2 Runder
- 20 sek Burpee over the bar
- 40 sek rest

2 runder
- 30 sek burpee over the bar
- 30 sek rest

2 runder
- 60 sek burpee over the bar
- 60 sek rest

Your score is the total amount of burpees performed

Build up to a 5 rep max power clean

E1,5MOM x 5

*6 x vauhtipunnerrus

6 Min AMRAP
9 burpee pullups
18 bar over jumps

Rest day - what did you do?

Eilinen/Lepo

• For Time:
Assault Bike 20/15 Kcal
BB Thrusters (60/40Kg) 10 reps
Toes to Bar 20 reps
1:30 rest
Assault Bike 20/15 Kcal
BB Thrusters (50/35Kg) 20 reps
Toes to Bar 20 reps
1:30 rest
Assault Bike 20/15 Kcal
BB Thrusters (40/30Kg) 30 reps
Toes to Bar 20 reps

Kipping Bar MU technique
Kipping Pull up
Strict Bar Mu
Strict Pull up

Gymnastic complexes on the bar

EMOM x 4mins

1-4mins: 15/10 TTB
5-8 mins: 10 DB box step overs 50/25
9-12 mins: 40 dubs
13-16 mins: 12/8 cal bike or row

1)
Sots press 4 x 2
**
2)
Squat snatches from power position + snatch balance
(2 sec. Pause in the dip and in the catch) (1+1) 10 sets. Every 90 seconds.
**
3)
Snatch hi-pull 6 x 2