Push: (Strict) HSPU / RING DIP / PUSH UP

• 6 x 20 s on / 60 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP

• 4 x 8–12 z-press, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard. Increase weight if last week was too easy.

Pull: (Weighted) strict pull up / banded pull-up

• Strict pull up
  5, 4, 3, 2, 2 reps with the same weight as last week, 3min rest between sets

• 4 x 8–12 banded lateral pull down with a stick. Choose a band that you can hold for all sets, but the last reps should be quite hard.