At Firewall Workout:

Build up for 15 minutes:
Sumo Deadlift x 4 Reps (Deadstop)

3 Rounds for Time:
15 Box Jumps (30,24)
30 KB High Pulls (53,35)

At Home Workout:

EMOM x 18:
Minute 1 – :45 Alternating Single Leg RDLs (hold weight in both hands)
Minute 2 – :45 Deadbugs
Minute 3 – :30 Hip Bridge Hold

3 Rounds For Time:
30 Jumping Lunges
30 DB Sumo Deadlift High Pulls

Goal: <6:00
CAP: 10:00
STIM: This is a fast moving workout. Members can elect to do stepping lunges if they’re not comfortable or capable of safely doing Jumping Lunges. For the SDHP, grab one head of the DB with both hands. Touch the opposite head to the ground to begin each rep. Emphasize patience on the elbow as members start standing up the weight from the floor. Make sure the elbows are above the wrists when the DB is under the chin.