At Firewall Workout:

Build for 12 minutes:
1.5 Strict Press x 5 Reps (From Floor)

Increasing Ladder by 4
Push-Jerks (135,95)
*200m Run after each set

At Home Workout:

Every 4:00 x 6 sets:
16 Hollow Rocks
12 Right Arm DB Snatches
12 Left Arm DB Snatches
30 Air Squats

Goal: <3:00/set
CAP: 24:00
STIM: Each round starts on the ground with the Hollow Rocks. Members should pick an option where they’re able to go unbroken every round. The DB Snatches are to go to the ground each rep, and they can be done with either a muscle or power snatch technique. Air Squats are meant to be a sprint at the end of each round!