At Firewall Workout:

Build up for 15 minutes:
2 Power Cleans + 1 Jerk

9 Clean and Jerks (115,80)
6 Box Jumps (30,24)
30 Double-unders

At Home Workout:

EMOM x 14:
Odd Minutes – :45 Alternating Hip Bridges (keep hips in the air the whole time)
Even Minutes – :45 Plank

10 Alternating Single Arm DB Clean and Jerks
20 Sit-ups
60 Single Unders

Goal: >5 Rounds
CAP: 12:00
STIM: Keep that back flat on the clean and jerks. Make sure arm stays straight as your driving with your feet through the floor when creating power to float the dumbbell up to the shoulder. Sit-ups should be done without stopping each round. Single Unders should also be fast. This workout is meant to get a lot of rounds in a relatively short amount of time.