Warm Up
3 Rounds Of:
100M Sprint
4 Samson/Hip
5 Strict Pull Up
6 Cossach Stretch
1 Rope Climb

Met Con

For Time:
10 Rope Climbs, 15″
20 Back Squats, 225#
30 Handstand Push-ups
40 Calorie Row

Had to scale this one down to 185# on the back squat. Did all of those unbroken. The main hurdle was transitioning over my head. Did the HSPU in sets of 3 up to 15 and then 2/1 afterwards.

Jeremey – 20:33

Extra Work
1 Mile Run (w/ weighted vest if you have one)

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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