At Firewall Workout:

Sumo Deadlift:
5 Sets of 8 Reps (Increasing in weight)

5RFT:
9 Sumo Deadlift High Pulls (135,95)
12 Hand Release Push-ups

At Home Workout:

Rotate Through for 15 Minutes:
5/leg Single Leg RDLs
5/leg Single Leg Staggered Hip Bridges (:01 Pause)
10 Good Mornings (banded or with DB on back)

*Additional Notes: For the staggered hip bridges, have members start laying with their back flat on the ground. Have them slightly bend one knee so they can dig the edge of their heel into the ground with their toe pointing to the sky. For the good mornings, they can either put a DB on their back or step into a resistance band if they have one at home.

5 Rounds For Time:
14 Alternating DB Snatches
14 Hand-Release Push-ups

Goal: <8:00
CAP: 12:00
STIM: This should be a fast workout. Members can do hand release if they’re on their knees or their feet. Emphasize that only the chest should be touching the ground. They’ll need to reposition their core if any other part of their torse is touching or their hips. Since this is a relatively lower rep scheme, members could try muscle snatching to go faster if they’d like.