Warm Up

800M Run
Strict/Kipping Pull Up
Box Jump/over
Goblet/Front Squat


  • Front Rack Stretch
  • Hip Stretch
  • Ankle Distraction


4 Rounds For Time Of:
15 Pull Up
10 Box Jump Over (24/20″)
5 Front Squat (185/125#)

Time: 14:05

This one ate me for lunch. For whatever reason, I kept missing on the 185# cleans. I missed twice on my third round, and I couldn’t land a clean on my last round to save my life. Ended up sitting on a box for quite awhile frustrated during the workout.

Stayed afterwards and hit 6 cleans in a row at 185#.

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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