At Firewall Workout:

For Time:
100/80 Calorie Row
100 Double-unders
100 Alt. Gorilla Rows (53,35)
100 Double-unders
100 Ring Rows
100 Double-unders

At Home Workout:

For Time:
150 Air Squats
200 Single Unders
100 Alternating Renegade Rows
200 Single Unders
50 Alternating DB Clean and Jerks
200 Single Unders

Goal: <19:00
CAP: 25:00
STIM: Find a steady pace to stick to with the Air Squats. Be consistent with the Single Unders. Don’t go out of the gait too hot. Keep the body squared up with the ground on the Alternating Renegade Rows. Try to get the DB all the way to the ground for each Clean and Jerk. Members can perform a Push Press instead of a Push Jerk If they prefer.