At Firewall Workout:

Deadlifts: 3×8 (Across)
For Time:
27-21-15-9
Calorie Row
Deadlifts (155,105)

At Home Workout:

Rotate Through For 15 Minutes:
3 Jefferson Curls (add weight if able) https://www.youtube.com/watch?v=nYS0R4c3qCA&ab_channel=EmmetLouis
:30 Sumo Squat Hold https://www.youtube.com/watch?v=7hoUGAyr6h4&ab_channel=EquipYourWorkouts
10/side Deadbugs

For Time:
18-15-12-9
Alternating DB Burpee Deadlifts
24-21-18-15
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.