At Firewall Workout:

With a Partner:
“I Go, You Go”
AMRAP 24
60 Double-unders
30 Goblet Squats (50,35)
20 Alt. Renegade Rows (50,35)
While Partner 1 is going through a round, Partner 2 is running 600m

At Home Workout:

EMOM x 20:
1 – :30 Nose-to-Wall Handstand Hold
2 – :45 Right Arm Curl To Presses
3 – :45 Left Arm Curl To Presses
4 – :45 Right Arm Suitcase Hold
5 – :45 Left Arm Suitcase Hold

AMRAP 9:
50 Air Squats
25 DB Swings

Brief: https://www.youtube.com/watch?v=6bV4dTZ03R0