At Firewall Workout:

4 Rounds
5:00 on 2:00 off
500m/400m Row
30 Deadlifts (225,155)
MAX Bar Muscle-ups

At Home Workout:

Tuesday 11/3
EMOM x 16:
Minute 1 – :45 Right Leg RDLs (Two hands holding DB)
Minute 2 – :40 Hollow Hold
Minute 3 – :45 Left Leg RDLs (Two hands holding DB)
Minute 4 – :40 Plank

AMRAP 13:
26 Alternating Sumo Deadlifts
26 Hollow Rocks
26/side Russian Twists

Goal: >5 Rounds
CAP: 13:00
STIM: Each movement will be moved through relatively quickly. Should not spend more than 1:00 on any movement in any round.