At Firewall Workout:

Build up for 15 minutes:
2 Clean and Jerks

AMRAP 4 x 2 (2:00 Rest)
10/8 Calorie Row
5 Clean and Jerks (135,95)

At Home Workout:

AMRAP 5 x 4 (Rest 1:00):
10 Right Arm DB Clean and Push Presses
10 Left Arm DB Clean and Push Presses
20 Alternating Renegade Rows
20 Burpee Kick Backs
*Pick up from where you left off

Goal: >7 Rounds Total
CAP: 23:00
STIM: DB will go all the way to the ground each rep. When you receive the DB to the should on the clean in a quarter squat, immediately snap legs out for the push press. Try not to reset between the clean and push press. For the Burpee Kick Back, make sure hips get in line with shoulders and feet at the bottom of each rep. Press hands hard through the floor each rep.