At Firewall Workout:

5 Rounds for Time:
10 Deadlifts (205,145)
15/12 Calorie Ski Erg
20 KB Swings (53,35)
25 Hollow Rocks

At Home Workout:

5 Rounds For Time:
20 Alternating DB Snatches
25 Overhead DB Swings
30 Hollow Rocks

Goal: <15:00
CAP: 20:00
STIM: Make sure back is flat on each DB snatch – can perform a power style snatch (redipping the knees to drop under the weight) or muscle style snatch (keeping the legs locked out on the hip pop). Swing the DB up over head as high as you’re comfortable with. These 25 should be unbroken. Choose a hollow rock option where you can complete the 30 reps in 1-3 sets – remember that shoulder blades shouldn’t touch the floor with any option. If you have time after the workout, do the following mobility:
2:00/side Pigeon Stretch:
2:00/side Couch Stretch: