Ke 20.1

a) 5x e3m

  • 2-3 x Split jerk (@75-90% C+J 1RM)

b) 8x emom

  • 2-8 pull ups (50% of max ub rep amount or 33% of max rep in 1min / set)


  • if you want to train strength, do strict/negative pull ups, focus on technique
  • if you want to focus on amount of kipping/butterflyPU, do those, but safety first
  • or if you are going to scale pull ups to ring row in the open, you can train those

c) 9 x EMOM

  1. 10 Burpees
  2. 12 single DB/KB snatch (22,5/15kg)
  3. 8 single DB/KB thrusters (22,5/15kg)

d) After workout

  • Cooldown for 5-10min, or
  • 15-30 min easy aerobic exercise: run / bike / etc.