At Firewall Workout:

10 Rounds for Time:
25 Double-Unders
10 Double KB Front Squats (35,26)
5 Strict Handstand Push-ups

At Home Workout:

6 Rounds For Time:
15 Right Arm Front Rack DB Squats
15 Left Arm Front Rack DB Squats
30 Alternating DB Sumo Deadlifts
1:00 Plank

Goal: >16:00
CAP: 22:00
STIM: Keep elbow high in the squat. Use opposite hand for balance out to the side (not behind your body). Feet should be set at squat stance or slightly wider for the Sumo Deadlifts. Alternate hands at the top and be sure to fully lock out hips and knees at the top of each rep. 1:00 plank does not have to be unbroken.