At Firewall Workout:

20 Thrusters (75,55)
15 Burpees
5 Bar Muscle-ups
Rest :90

At Home Workout:

Monday 10/19
20 Single Arm DB Thrusters
15 Push-ups
10 Burpees
*Rest 1:00

Goal: >7 Rounds
CAP: 25:00
STIM: Perform 10 Thrusters on one arm and then 10 on the other. Be sure members are prioritizing the squat depth over everything else in the movement. Keep the push-ups in 1-3 sets. Can modify to the knees or an elevated surface. Keep the Burpees fast. Should be able to get these done in under a minute each round.