At Firewall Workout:

5RFT:
10 Medball Squat Cleans (20,14)
5 Box Jumps (36,30)

Rest 2:00

3RFT:
15 Medball Squat Cleans (20,14)
10 Box Jumps (30,24)

Rest 2:00

1RFT:
50 Medball Squat Cleans (20,14)
30 Box Jumps (24,20)

At Home Workout:

For Time:
5 Rounds of…
10 Alternating DB Squat Cleans
10 DB Swings (overhead if comfortable)
*2:00 REST*
3 Rounds of…
15 Alternating DB Squat Cleans
15 DB Swings (overhead if comfortable)
*2:00 REST*
1 Round of…
50 Alternating DB Squat Cleans
50 DB Swings (overhead if comfortable)

Goal: >25:00
CAP: 30:00
STIM: Each section of work should take around 7:00. Only have members swing the weight overhead if they’re comfortable doing so. If they are uncomfortable going all the way overhead, encourage them to at least get between eye level and overhead. Ensure flat backs during squat cleans. The first two sections they should be able to stay unbroken. In the 1 rounder, tell them to try to break it up into no more than 3 sets for each movement (they also cannot move on to the DB Swings until ALL Squat Cleans are complete in this final section).