Floor Press; Rope Climbs; Chest to Bar; Shoulder to Overhead; Farmer Carry; Barbell Rows

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)

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