At Firewall Workout:

AMRAP 7 x 3 (2:00 Rest):
40/30 Calorie Bike Erg
30 Burpees
20 Chest-to-Bar Pull-ups

At Home Workout:

AMRAP 7 x 3 Rounds (2:00 Rest between AMRAPs):
40 Alternating Single Arm DB Sumo Deadlifts
30 Alternating Renegade Rows
20 Burpees

Goal: >5 Total Rounds
CAP: 25:00
STIM: Pick up from where you left off meaning if at the end of the first AMRAP 7 you finish one full round plus all the deadlifts and only 20 renegade rows, you would start the second AMRAP 7 on renegade row 21 of round 2. Treat the Sumo Deadlift almost more like a squat where the butt is getting low with the shoulders staying up to make sure the back is flat. It is 40 total reps for the deadlifts and 30 total reps for the renegade rows. Keep the burpees nice and smooth. Don’t rush through them but try not to spend too much time resting either (that’s what those built in rests are for 😉).