At Firewall Workout:

5 Bar Muscle-ups
10 Hang Power Snatch
15 Overhead Squats
30 Double-unders
Barbell (75,55)

At Home Workout:

1:00 Jumping Jacks
1:00 Spidermans
1:00 Inch Worms
:30 Side Lunges
:30 Heel Reach Hip Hinges
:30 Jumping Jacks
:30 Shoulder Taps
:30 Scap Push-ups
:45 Deadbugs
:45 Hip Bridges
:30 Heel Pumps
:30 Burpee Kick Backs

5 Burpees
10 Alternating DB Hang Power Snatches
20 Goblet Thrusters
60 Single Unders

Goal: >7 Rounds
CAP: 25:00
STIM: The only movement you should be breaking up on this workout should be the thrusters. Break them up no more than 1 time each set though. You should be able to stay unbroken on them for the first few rounds of the workout. If you don’t have a jump rope, do 30 lateral hops over a DB instead. You’ll accumulate more rounds than you think! Have fun!