Strength:
1a) Floor press: 1RM, Rest :60. 5-6 sets
1b) 4×10 of banded pull downs, Rest :60
Then:
8:00 AMRAP of:
Rope Climbs (2,1)
5 Chest to Bar Pull Ups
15 Shoulder to Overhead (135,95)
Rest 2:00
6:00 AMRAP of:
Single Arm Farmer Carry x 50 feet each arm As heavy as possible
15 banded push downs
10 barbell rows (135,95)