Alternate B1 / B2

B1. Strict press, rest 1:30 before B2
H4 @ 3 RIR (82+%)
+
2 x AMAP @ 90%H4

B2. Strict pull up, rest 2:00 before B1
H4 @ 3 RIR (82+%)
+
2 x AMAP @ 90%H4

– Build to a heavy four (H4) with 3 RIR (heavier than 82%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H4.

– 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)