At Firewall Workout:

With a partner, Split Reps as desired:
AMRAP 30:
75/50 Calorie Bike
50 Renegade rows (50,35)
30 Burpees

At Home Workout:

AMRAP 5:
40 Shoulder Taps
20 Hang DB Snatches
*Rest 1:30
AMRAP 5:
30 Burpee Kick Backs
20 Hang DB Snatches
*Rest 1:30
AMRAP 5:
20 Burpees
20 Hang DB Snatches

Goal: 2+ Rounds/AMRAP
CAP: 18:00
STIM: Start each AMRAP from the top – do NOT pick up from where you left off. Shoulder Taps are total reps (20/arm). Be sure to prevent hips from moving by engaging core. For the Burpee Kick Backs, have members keep their arms straight while dropping down to the top of a push-up position.