Alternate A1/A2

A1. Push press, rest 1:30 before A2
Build to heavy 3 (H3) @ 2 RIR (84+%)
+
2 x AMAP @ 90%H3

A2. Strict chin up, rest 1:30 before A1
Build to heavy 3 (H3) @ 2 RIR (84+%)
+
2 x AMAP @ 90%H3

– Build to a heavy three (H3) with 2 RIR (heavier than 84%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H3.

– Calculate % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull up of 30kg, then you calculate from 80kg+30kg = 110kg)