At Firewall Workout:

Rotate for 12 minutes:
6 Push-Press (From Floor)
3 Strict Pull-ups (:03 Lower)
:30 Hollow Hold

For Time:
100 Push-Press (75,55)
Every Break perform 20 Hollow rocks

At Home Workout:

Rotate Through for 15 Minutes:
8/arm Strict Presses
8/arm Renegade Row (:01 Pause)
:45 Hollow Hold

AMRAP 2 x 4 (:45 rest between AMRAPs):
40 Single Arm DB Push Presses
In remaining time, Max Hollow Rocks

Goal: 100 Total Hollow Rocks
CAP: 11:45
STIM: Push Presses are meant to be FAST but not reckless. Should pick a weight challenging enough where the members needs to do 2 sets of 10 reps on each arm, not 1 set of 20 reps on each arm. Members should have at least 1:00 to do Hollow Rocks each round.