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

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

• 4 x 8–12 strict press with a barbell, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

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

• Strict pull up
  5, 4, 4, 3, 3 reps with the same weight as in the 5rm on the first week, 3min rest between sets

• 4 x 8–12 wide grip strict pull-up with a band, rest 60 s between sets. Use a strong enough band so you can do at least 8 reps. You can add more bands later on the sets if it gets too hard.