At Firewall Workout:

Sumo Deadlift: 3 Reps (Dead-Stop)

2 Rounds For Time:
400/300m Row
30 KB Swings (53,35)
15 Burpee Box Jump Overs (24,20)

At Home Workout:

EMOM x 15:
Minute 1 – :45 RDLs (hold the DB with two hands, both legs are on the ground)
Minute 2 – :45 Alternating Single Leg Hip Bridges (keep hips in the air for full time)
Minute 3 – :45 Superman Hold

2 Rounds For Time:
20 Broad Jumps
30 Overhead DB Swings
40 Sit-ups
50 Alternating DB Sumo Deadlifts

Goal: <10:00
CAP: 14:00
STIM: Keep the Broad Jumps at a consistent distance. Swing the DB overhead as much as able. If uncomfortable swinging the weight all the way up overhead, go up as high as you’re able to. For the Sumo Deadlifts, make sure hips lock out at the top of each rep.