D.R.O.M.s Strength: Cleans 3-3-3 Metcon: 5 Rounds 3 Min AMRAP 2 Shoulder to Overhead (185/135) 6 Ring Push-ups 10 Russian KB Swings (53/35) Rest 1 Min

D.R.O.M.s Skills: Double Unders Mobility Rotating Tabata (4 Rounds – 45 on, 15 off) High Hangs Snatch (75/55) Sit-ups Burpees

D.R.O.M.s Bench Press 3×3. (2 sec down, 3 sec pause) 23×1 Metcon: 21-15-9 Back Squats (225/155) HSPU

D.R.O.M.s Strength Negative Pull-ups 5 sec decent 5-5-5 Metcon: 4 Rounds for time: Run 400 meters 5 burpee muscle-ups or 10 burpee pull-ups RX’d is with a 20lb vest!

D.R.O.M.s Strength: Back squat pause set 3×3 with 2 second down/4 second hold at the bottom (24×3) 8 Min AMRAP: 4 hang cleans (155/105) 6 plyometric push-ups 8 box jump overs

My name is Jake Smith also know as the DNR “Tarzan”. I didn’t invent the manbun but I make it look good! I began doing CrossFit when I was 17 years old and started coaching shortly after at a box in Denver. I moved to Fort Collins in 2014 and quickly found my new home