At Firewall Workout:

AMRAP 6:
9/7 Calorie Bike
9/arm Gorilla Row (70,53)

Rest 1:30

AMRAP 6:
6 Chest-to-Bar Pull-ups
12 Goblet Squats (70,53)

Rest 1:30

AMRAP 6:
200m Farmers Carry (70,53)
MAX Reps Box Step-ups (30,24)

At Home Workout:

AMRAP 6:
12 Alternating Renegade Rows
50m Right Arm Suitcase Carry
50m Left Arm Suitcase Carry
*Rest 2:00
AMRAP 6:
18 Single Arm DB Thrusters
18 Suitcase Lunges
*Rest 2:00
AMRAP 6:
12 Alternating Renegade Rows
18 Suitcase Lunges
*Rest 2:00
AMRAP 6:
18 Single Arm DB Thrusters
50m Right Arm Suitcase Carry
50m Left Arm Suitcase Carry

Goal: >3 Rounds/AMRAP
CAP: 30:00
STIM: The Suitcase Carries should take approximately :30 for every 50m. The Suitcase Lunges are to be done 9 on one leg and then 9 on the other. If the DB is in the right hand, the left leg will step forward into the lunge giving the weight free space to move in. The DB Thrusters are ideally completed all on one arm before switching to the other but members can break the movement up more than that if they feel they need to.