At Firewall Workout:

Building for 16 minutes:
Front Squat Cluster:

For Time
50 Squat Cleans (115,80)

At Home Workout:

Rotate Through For 15 Minutes:
5 Tempo Goblet Squat Presses (:05 descent)
5/leg Tempo RDLs (:04 descent)
5 Nordic Curls

*Additional Notes: For the Tempo Goblet Squat Presses, members can use a DB or plate. The weight will start under their chin at the top of their squat. As they sink down they’ll extend their arms straight out. Coordinated correctly, the weight should lock out as they get to the bottom of their squat. Members will stand up at a normal rate and pull the weight back in proportionally. If members cannot perform Nordic Curls, they can switch to weighted hip bridges.

4 Rounds For Time:
15 Goblet Squat Cleans
30 Crossover Mountain Climbers

Goal: <8:00
CAP: 12:00
STIM: Squat Cleans should be unbroken. Weight does not have to touch the ground between reps but get close to it. 15/leg for the crossover mountain climbers – try to touch the knee to the elbow each rep.