At Firewall Workout:

Deadlifts: 3×8 (Across)
For Time:
Calorie Row
Deadlifts (155,105)

At Home Workout:

Rotate Through For 15 Minutes:
3 Jefferson Curls (add weight if able)
:30 Sumo Squat Hold
10/side Deadbugs

For Time:
Alternating DB Burpee Deadlifts
Alternating Hang DB Snatches

Goal: <12:00
CAP: 15:00
STIM: Make sure members set back when picking the DB off the ground in the burpee deadlifts. Hang DB Snatches can be done as either a muscle snatch or a power snatch. Reps in the workout are written as total reps.