At Firewall Workout:

6 Rounds of 3:00 on and 1:00 off

Buy In: 400m/300m Ski Erg
Then MAX Reps:
Round 1: Strict Press (75,55)
Round 2: Hollow Rocks
Round 3: Push-Press (95,65)
Round 4: Hollow Rocks
Round 5: Push-Jerk (135,95)
Round 6: Hollow Rocks

At Home Workout:

6 Rounds of 3:00 on / 1:00 off
Buy In EACH ROUND: 25 Burpee Kick Backs
In Remaining Time, Max Reps of…
Round 1 – Single Arm Strict Presses (alternate arms every 5 reps)
Round 2 – Hollow Rocks
Round 3 – Single Arm Push Presses (alternate arms every 5 reps)
Round 4 – Hollow Rocks
Round 5 – Single Arm Push Jerks (alternate arms every 5 reps)
Round 6 – Hollow Rocks

Goal: Minimize rest in the 3:00 window and crush it!
CAP: 23:00
STIM: The Burpee Kicks Backs should take approximately 1:30 each round giving members 1:30 to get in as many reps as they can of the respective movement for that round. Try to pick a consistent variation of the Hollow Hold to maintain for the full workout.