At Firewall Workout:

Build for 15 minutes:
5 TnG Deadlifts

3RFT:
15/12 Calorie Ski
30 KB Swings (53,35)

At Home Workout:

EMOM x 15:
Minute 1 – :40 Weighted Good Mornings
Minute 2 – :40 Deadbugs
Minute 3 – :40 Ab Bicycles

4 Rounds For Time:
25 Alternating Single Arm Sumo Deadlifts
25 Overhead DB Swings

Goal: <6:00
CAP: 10:00
STIM: Make sure to lock out hips at the top of each deadlift really focusing on squeezing the butt at the top. If members are uncomfortable going overhead with a DB Swing, have them go as high as they’re comfortable with lifting the DB past the eye level.