At Firewall Workout:

For Time:
300 Double-unders
2,000/1,600m Bike Erg
100 DB Burpee Box Overs
DB (50,35)
Box (20,16)

At Home Workout:

For Time:
600 Single Unders
200 Sit-ups
100 Alternating Burpee DB Deadlifts

Goal: <21:00
CAP: 27:00
STIM: Pick a pace and be consistent. Break the sit-ups earlier than you need to – last thing we want is for members to burn out too early on these and be stuck on them forever. The Burpee Deadlifts are just like a Devil’s Press substituting the snatch portion for a deadlift. Alternate hands each rep and be as consistent as possible.