At Firewall Workout:

Every :30 x 10:
1 Power Snatch (Across)

5 Bar Facing Burpees
5 Power Snatch (75,55)
*Add 1 Rep to each movement until failure

At Home Workout:

EMOM x 15:
Minute 1 – :45 Right Arm Windmills
Minute 2 – :45 Left Arm Windmills
Minute 3 – :45 Alternating Explosive Lunges

*Additional Notes: For the lunges, start at the bottom of the lunge with the toes of your back foot digging into the ground. Use your legs AND arms to launch yourself into the air. Land with soft knees in a standing position then reset yourself at the ground on the other leg.

Ladder up by 2 starting at 6…
Alternating DB Snatches

Goal: >Round of 14
CAP: 10:00
STIM: Start the workout performing 6 alternating DB Snatches then 6 Burpees. The next round would be 8 and 8, the rounds after 10 and 10, etc. Keep back flat on DB Snatches. Ideally use a muscle snatch so you can move faster!