At Firewall Workout:

For Time:
1,000m/800m Row
75 Wall-Balls (20,14)
60 Box Jump Overs (24,20)
30 Bar Muscle-ups

At Home Workout:

Warm-up:
1:30 Inch Worm + Spidermans
1:00 Dynamic Pigeon
:45 Heel Pump Calf Stretch
:30 Heel Reach Hip Hinges
:45 Scorpions
1:00 Quad Pull into Lunge with Hip Stretch
1:30 Squat to Stands
5 Goblet Deadlifts
5 Goblet Squats
5 Goblet Hip Pop and Shrugs
5 Goblet Squat Cleans
10/side Russian Twists
5 Tuck Jumps
:20 Plank

5 Rounds For Time:
25 Goblet Squat Cleans
20/side Russian Twists (weighted if able)
15 Tuck Jumps
1:00 Plank

Goal: <18:00
CAP: 24:00
STIM: Goblet Squat Cleans will be performed exactly as would a Medball Clean with he exception of the weight going all the way to the ground. Bring the weight as close to the ground as you can without actually touching the ground so you don’t squish your fingers. You will be holding the DB where you have one head of the DB in each hand. If the Russian Twists are easy for you, add a weight. Be sure to touch the ground each and every time. If you can’t tuck your knees past your hips on the tuck jumps, switch the movements to vertical jumps keeping your legs straight in the air but jumping as high as possible each rep. If you can manage to place a challenging target above you to touch every jump, that would be best. Try to keep the plank unbroken. Remember – shoulders directly over elbows, belly button driving up to the spine, shoulders hips and ankles all in one straight line.