At Firewall Workout:

200/150m Ski Erg
10 Pull-ups
200/150m Ski Erg
20 KB Swings (53,35)
200/150m Ski Erg
30 Overhead KB Lunges (53,35)

At Home Workout:

1:00 Shoulder Taps
:45 Trunk Twists from Shoulder Tap Position
:30 Scap Push-ups
1:00 Long Inch Worm
:45 Alternating Figure 4s
:30 Hollow Rocks
1:00 Deadbugs
:45 Scorpions
:30 Alternating Heel Reach Hip Hinges
5/arm Alternating DB Deadlifts
4/arm Alternating DB Hip Pop and Shrugs
3/arm DB Snatches
6/arm Renegade Rows
10 Eye Level DB Swings
10 Overhead DB Swings
10/side Russian Twists

20 Alternating DB Snatches
20 Alternating Renegade Rows
20 Overhead DB Swings
20/side Russian Twists

Goal: >6 Rounds
CAP: 25:00
STIM: If you’ve alternated hands on the ground for awhile during the DB Snatch, try alternating hands with the DB in the air – it makes for a more efficient and quicker movement. Renegade Rows should be smooth and steady, make sure hips remain squared up with the floor the whole time. Swing the DB overhead as much as you’re comfortable with. If you need to brig the DB to a height that’s not quite all the way up due to concerns of the DB tipping behind you, that’s fine. For the Russian Twists, put both your hands together and have both hands touch the ground on both sides of your body.