At Firewall Workout:

Build up for 15 minutes:
3 Push Jerks

For Time:
30 Toes-to-Bar
60 Push-Jerks (95,65)
30 Toes-to-Bar

At Home Workout:

EMOM x 24:
Minute 1 – 25/side Ab Bicycles
Minute 2 – 20/arm DB Push Presses
Minute 3 – 20 Push-ups
Minute 4 – 25 Hollow Rocks

Goal: GET ER’ DONE!
CAP: 24:00
STIM: Don’t want to spend any longer than :50 at a station. If needed, cut reps down as the workout carries on. Try to complete the Push Presses all on one arm and then switch to the other.