At Firewall Workout:

10 Strict Burpees
10 Toes-to-Bar
10 Front Squat (135,95)
*Rest :45

At Home Workout:

28 Single Arm DB Thrusters
21/direction Lateral Bear Crawl Steps
14 Strict Burpees

Goal: >6 Rounds
CAP: 27:00
STIM: Thrusters are to be done 14/arm. Should be unbroken by completing all 14 on one side followed by 14 on the other. On the bear crawl, keeps knees only 1 inch off the ground. We want the knees to stay directly under the hips. Be sure the strict burpees are done, in fact, strict. If members elect to do knee push-ups, make sure there is separation where they’re not just doing regular burpees but kicking their feet back, then lowering their knees to the floor, doing a strict knee push-ups, lifting the knees back off the ground and then jumping the feet back up.