1a . e1,5mom x 3
20-30 sec chin over bar hold
1b .e1,5mom x 4
buttefly kip drill
1c . emom 5 min
practice butterfly or kipping chest to bar pull ups
unbroken reps good technique
2 . emom 20 min
1st min 15 kb swings
2nd min 13/9 cal or 40 sec max row
3rd min 8 pull ups
4th min 15 air squats
athlete option
emom 28 min
1st min 8 power clean 50/30kg
2nd min 15/11 cal or 45 sec max
3rd min 5 bar muscle ups or 10 c2b pull ups
4th min 15 wall ball
