At Firewall Workout:

Build for 15 minutes:
1 Hang Power Clean

Every :90 x 8 Sets:
10 Hang Power Clean (155,105)
10 Toes-to-Bar

At Home Workout:

Rotate Through for 15 Minutes:
8 Broad Jumps
1:00 Plank
16 Push-ups
:45 Hollow Hold

*Additional Notes: Pick an option where you can do the push-ups and hollow hold unbroken.

Every 1:30 x 8 rounds:
26 Hollow Rocks
13 Alternating Hang Power Cleans

Goal: <1:15/round
CAP: 12:00
STIM: Hollow Rocks should take less than :45 to complete. Be fast on the Hang Cleans, encourage members to do muscle cleans. Workout is meant to have very little rest between rounds.