Ma 11.1

a) 3x e3m

  • 3 x Split jerk (@75-85% C+J 1RM)

b) 7x 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) 12 x EMOM

  1. 8-12 Burpees
  2. 30s DU
  3. 8-16 box jump overs

d) After workout

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