3 rounds:

100m Run
5 Box Jumps
5 Goblet Squat
5 KB Swing
1 Rope Climb


2 minutes each side: 

  • Front rack with band
  • Ankle distraction


16 min AMRAP:

7 Box Jumps (30#)
5 Front Squats (185#) from floor
3 Deadlifts (275#)
1 Rope Climb

Result: 5+7

The cleans and front squats were obviously the hardest part here. Ended up missing a clean on the third round once but got it on the second attempt. Moved through all 5 front squats each time without dropping the bar. Everything else wasn’t too bad-cleans hung me up though!

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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