At Firewall Workout:

For Time:
Complete Calories on a Machine:

After each set Perform 1 Round of:
10 Chest-to-Bar Pull-ups
10 Hand-Stand Push-ups

At Home Workout:

Rotate Through For 15 Minutes:
6/side Tempo DB Curls (:02 flex at top, :05 descent)
6/side Tempo DB Strict Presses (:02 hold at top, :05 descent)
12/side Quadruped Thoracic Rotations

9 Rounds For Time:
12 Alternating Hang DB Snatches
12 Goblet Push Presses

Goal: <9:00
CAP: 15:00
STIM: The goal is to be under 1:00/round BUT depending on your weight selection, you could easily run over the goal which is okay. This workout is going to be an absolute shoulder smoker. Members can choose to either drop under the DB for the DB Snatch of keep the legs locked out and give it an extra pull with their shoulder making it a muscle snatch. The Goblet Push Press is performed with 1 DB held by both hands (each hand is holding a separate side of the DB). The DB comes under the chin and then is driven up by the legs into the overhead position locked out over the heels.