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