At Firewall Workout:

6 Rounds for time:
24 Medball Cleans (20,14)
18 DB Burpees (35,20)
12 Toes-to-Bar

At Home Workout:

1:00 Squat to Stands
:30 Shoulder Taps
1:00 Inch Worm into Spiderman each side
:30 Mountain Climbers
1:00 Dynamic Pigeon
:30 Jumping Jacks
1:00 Plank Up-Downs
:30 Kick Back Burpees
8 Sit-ups
8 Alternating Sumo Deadlifts
6 Sit-ups
6 Alternating Hip Pop and Shrugs from the hang
6 Alternating Hang Power Cleans
6 Alternating Hang Squat Cleans
6 Sit-ups
4 Burpees
4 Alternating Burpee Deadlifts

6 Rounds (1:00 at each station):
1) Alternating Hang DB Squat Cleans
2) Sit-ups
3) Alternating DB Burpee Deadlifts
4) Rest

Goal: >12 Alternating Hang DB Squat Cleans/round, >20 Sit-ups/round, >15 Burpee Deadlifts/round
CAP: 23:00
STIM: The AHSC only has to go to above the knee each rep not all the way to the ground. Be sure to set that back before the weight comes off the ground on the alternating burpee deadlift. Think of this movement as the Devil’s Press without having to get the DB overhead.