FLOOR PRESS 1RM

A) Strength:

1a) Floor Press 1RM. Rest 60s.

- Build to a max in 8-10 sets.
- Beginners (5 x 5), adding weight if form permits. Rest 90s.

1b) Banded Pulldowns (4 x 10). Rest 60s.

B) WOD:

AMRAP 8:

2/1 Rope Climbs (S = 1 Rope Climb, 2 Wall Climbs, 2 Half Wall Climbs)
5 C2B Pull-ups (S = Regular Pull-ups, Band Assisted Pull-ups, 10 Ring Rows)
15 Shoulder to Overhead (Rx = 135/95, S = 115/75, 95/65, 75/55)

Rx+ = Legless Rope Climbs

- Rest 2:00 -

AMRAP 6:

Single-Arm Farmer Carry x 50 ft ea. AHAP

15 Banded Pushdowns

10 Barbell Rows (135/95)

C) Extra Credit:

1a) Trap 3 Raises (3 x 12-15 ea). Rest 30s.
1b) Reverse Barbell Curls (3 x 10-12). Rest 30s.
@3030 Tempo.