STRENGTH
1a) Bench Press: 1RM. Rest 60s.
– Build to a max in 8-10 sets.
– Beginner: 5 x 5, adding weight if form permits. Rest 90s.
1b) Banded Pulldowns: 4 x 10. Rest 60s.
METCON
AMRAP 8:
2/1 Rope Climb
5 C2B Pull-ups
15 S2OH (135, 95)
Rest 2:00
AMRAP 6:
Single Arm Farmer Carry x 50 ft ea. AHAP
15 Banded Pushdowns
10 Barbell Rows (135, 95)
Rx+:(Legless RC)
L3: (1 Rope Climb) (Regular Pull-ups) (115, 75)
L2: (2 Wall Climbs) (Band Assisted Pull-ups) (95, 65)
L1: (2 Half Wall Climbs) (10 Ring Rows) (75, 55)