At Firewall Workout:

Rotate through for 15 minutes:
5 Strict Toes-to-Bar
10 Strict Press (Building in weight)

AMRAP 8:
Increasing Ladder by 2
Toes-to-Bar
Push Press (115/80)

At Home Workout:

EMOM x 16:
Minute 1 – 15 Right Arm Half Kneeling Strict Presses
Minute 2 – 15 Left Arm Half Kneeling Strict Presses
Minute 3 – :40 Hollow Hold
Minute 4 – :40 Plank Up-Downs

AMRAP 8:
Up Ladder by 4…
Single Arm DB Push Presses
Sit-ups

Goal: >Round of 20
CAP: 8:00
STIM: Move fast on this one right out of the gate. Push Presses are denoted as total reps (e.g. the first round is 2 Push Presses on each arm).