At Firewall Workout:

EMOM x 10
2 Squat Snatches (Building in weight)

6RFT:
5 Squat Snatch (135,95)
30 Double unders

At Home Workout:

Rotate Through For 15 Minutes:
:30 Front Star Plank
5/arm Windmills
Max Unbroken Push-ups

8 Rounds For Time:
7 Right Arm DB Snatches
7 Left Arm DB Snatches
14 Burpee Kick Backs

Goal: <12:00
CAP: 16:00
STIM: DB Snatches are NOT alternating. In the Burpee Kick Back, be sure to get hips down so they’re in line with shoulders and feet in a proper plank position.