At Firewall Workout:

AMRAP 18:
40 Jumping Lunges
30 Alt. DB Renegade Rows
20 Double DB Sumo Deadlifts
DB (50,35)

At Home Workout:

For Time:
9-18-27-36
Alternating DB Burpee Squat Clean Thrusters https://www.youtube.com/watch?v=UIDMlZ5yV6g&ab_channel=CrossFitElectricCity
*At the BEGINNING of each round, perform 50/side Butt Kickers and 200m Suitcase Carry (switch hands when needed)

Goal: <25:00
CAP: 32:00
STIM: Have members mark out their 100m before the workout starts (or they can perform the carry on a treadmill.