Warm Up

500M Row
Shoulder Circuit
10 Strict Pull Up
10 Passthrough
6 Goblet Stretch


– Russian Baby Maker
– Front Rack

Met Con #1

7 Min AMRAP Of:

5 Front Squat (135/95#)
5 Push Press (135/95#)

  • Front squat from floor


Met Con #2

12 minute AMRAP:

Row 250m
2 Rope Climbs
Row 250m
12 Toes to Bar

Jeremey-3 rounds
Charlotte-2+250+3 (Walk ups instead of rope climbs)

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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