At Firewall Workout:

12 Chest-to-Bar Pull-ups
24 Thrusters (45,35)
48 Double-unders
Rest 1:00

At Home Workout:

:45 Slow Shoulder Taps
10/leg Leg Swings
:45 Inch Worm + 3 Scap Push-ups
5/side Scorpions
:45 Heel Pump/Calf Stretch
:30 Hollow Hold
5/side Deabugs
5/side Quad Pull + Heel Reach Hip Hinge
1:00 Squat to Stands
5/side Alternating Renegade Rows
10 Air Squats
10 Goblet Squats
40 Single Unders

6 Rounds For Time:
20 Alternating Renegade Rows
25 Goblet Squats
100 Single Unders

Goal: <18:00
CAP: 24:00
STIM: Pick a smooth and steady pace. Everything should be unbroken. Looking to average less than 3:00/round. If you don’t have a jump rope, perform lateral hops over a DB instead with 50 reps per round.