A. Pull up Progression

Practicing for 20min

- Strict Strength

- Kipping Pull ups

- Butterfly motion

B. TUT

4x2min on / 2min off

1) DB Bent over Row/Ring Rows/Dead Hang

2) Arch Hold/Hollow hold/ PLank
Progress to the next exercise as soon as you cant continue the last

A. 2025 Edition-Amrap’25 in Teams of 2

20 OHS @35/50 kg
25 T2B (Sync)
20 h.snatches
25 Hand Release push ups (Sync)
2025 m Row (accumulate at the Same time)

-> BB movements are Split

A1. Deficit Dumbbell Reverse Lunges 3 x 8-12

8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges

rest 30-60sec. btw legs

A2. Parallette Push-Up 3 x 5-10

5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up

controlled eccentric

B. Metcon

8min AMRAP
15 alt. Box step ups
30m Farmers walk (15m there and back)
15 KB-SDLHP

C. Accessories

3 sets of:
10-15m Seal-walk / 15-30sec. High-plank
8 Pallof-press (each side)

A1. Strict Pull-Up 3 x 8-15

8-15 Strict Pull-Up
8-15 Strict Pull-Up
8-15 Strict Pull-Up

A2. Strict Handstand Push-Up 3 x 8-15

8-15 Strict Handstand Push-Up
8-15 Strict Handstand Push-Up
8-15 Strict Handstand Push-Up

B. MetCon

10min AMRAP of:
12 Single Arm DB-Thrusters (6 each side) @30/20kg
12 Pull ups
24 DU´s