At Firewall Workout:

Rotate for 18 minutes:

:20-:30/side of a Shoulder Tap Hold
30/leg Flutter Kick
:30/side Side Plank
15/side Bicycles with :01 pause

AMRAP 8:
5-10-15-20-25-30-35… Calories on Machine (different machine from previous use)
(-) = 15 Alt. Hang Clean and Jerks (50,35)

At Home Workout:

For Time:
100 Mountain Climbers
60 Alternating DB Hang Snatches
45 Goblet Squats
30 Alternating DB Hang Snatches
45 Goblet Squats
60 Alternating DB Hang Snatches
100 Mountain Climbers

Brief: https://www.youtube.com/watch?v=YFaG1NummEg