Today we are building to a 2RM in the Floor Press – make sure to progressively build in weight over the course of 9 sets. Our conditioning work consists of a triplet of box jumps, rows, and thrusters – keep your effort a bit lower so you’re able to stay consistent for all 4 rounds. There is 60s of active recovery at the end of each round to get your HR down.


Floor Press: Build to a 2RM in 9 sets. Rest 2:00
– Goal: Match 1RM from 12/27 over the course of the 9 sets. Have a plan on how to build in weight.


4 Rounds, for quality:
21 Box Jumps w. step down (24, 20)
15 Barbell Rows (115, 75)
Thrusters (115, 75)
60s Active Recovery – row, bike, or ski erg easy
– Goal: Moderate effort throughout – 80% – thrusters/rows don’t need to be done UB, but should not take longer than 2 sets.

Rx+: (End each round with 6/3 Bar Muscle-ups)
L3: (95, 65)
L2: (75, 55) (20, 15)
L1: (65, 45) (20, 15 – 10 step-ups each round)


DB Hammer Curl: 3 x 10. Rest 60s.