• Can't do a strict pull-up? Focus on T2B/K2E kipping. Practice active hang for few minutes. Then move to kipping (hollow/arch). If you can do kipping with controlled movement, start raising you feet higher and higher. Don't try to instantly got the full range of motion, find the rhythm first.
• If you can do strict pull-ups, but kipping needs practice: Active hang -> hollow/arc kipping -> kipping pull-up - spend 5-10 minutes and then train T2B/K2E
• If you can do kipping and strict pull-ups: 14 min: odd minutes 5-10 pull-ups, even minutes: 5-10 T2Bs.

10 minutes:

Tall clean + front squat

• light weight
• be explosive out of the bottom

8 min amrap

• strict pull up 1-2-3-...
• 3 thrusters @ 60/42,5kg

1 x 8 @ 75%
1 x 8 @ 70%
1 x Technical max effort (aim 10+) @ 65%

For time:

• 50 dumbbell snatches
• 800 meter run

Complete as many rounds as possible in 10 minutes of:

• 10 triple-unders
• 1.5-pood kettlebell swings, 15 reps
• 20 walking lunges

• one from above the knee and one from a low hang
• 8 to 10 sets
• moderate weight

In 45 minutes

• run 3km
• row 3km
• 300 du´s

you can perform the given exercises in any given order or partition
them as you like (for example 6 x (500m row + 500m run + 50du´s)

Record your progress and practice with this movement.

Snatch Pull x 4 AHAP (100-120% of 1RM)