Pe 8.1

a) 3x e3m

  • 3 x Split jerk (@70-80% C+J 1RM)

b) 5x 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/butterly PU, 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) 16 x EMOM

  1. DU
  2. up/down plank
  3. box jump overs
  4. reverse plank

30s on / 30s off

d) After workout 15-30 min easy aerobic exercise: run / bike / etc.