At Firewall Workout:

Rotate through for 16 minutes:
5 Strict Pull-ups (:03 Lower)
10/arm Half Kneeling Bottoms up KB Strict Press
20/Side Russian Twist (Weight Optional)

For Time:
500m/400m on a Machine
35 Hang Power Cleans (115,80)
100 Double-unders

At Home Workout:

Rotate Through For 12 Minutes:
6/arm Half Kneeling Strict Presses
5/arm Tempo Renegade Rows (:02 pause, :02 descent)
:40 Russian Twists (add weight if able)

*Additional Notes: Members will press the weight with the same side of whichever leg is the back leg. Make sure members stay true to the tempo for the Renegade Rows. Do all 5 on one arm and then all 5 on the other. If members can do :40 unbroken of Russian Twists, they can add weight in later rounds to challenge themselves more.

For Time:
800m Run
100 Double Unders
50 Alternating DB Hang Power Cleans

Goal: >8:00
CAP: 12:00
STIM: Run should take about 4:00. Double up the reps if they’re doing single unders to 200.
Because this is only 1 round and at the end, have member try to hang on to the DB for unbroken reps – they can do muscle cleans if they’d like.