At Firewall Workout:

5 Rounds for time:
9 Deadlifts (225,135)
18 Bar Facing Burpees
27 Wall-balls

At Home Workout:

7 Rounds For Time:
14 Goblet Deadlifts
21 Push-ups
28 Single Arm DB Push Presses

Goal: <18:00
CAP: 24:00
STIM: Members will assume a squat stance or slightly wider for their Goblet Deadlifts. Caution them that their DB does not have to touch the ground as they could put their fingers in jeopardy of being crushed. Have them go as low as they can without their fingers touching the floor while maintaining speed with a flat back. Push-ups are to be completed in 3-4 sets (try to have them complete at least 7 reps at a time). The Push Presses are to be completed 14/arm. To be efficient in the workout, members should strive to go unbroken, but ultimately they can break them up however they’d like if needed.