At Firewall Workout:

Build up for 12 minutes:
5 Strict Press

Up Ladder by 2’s
Box Jumps (30,24)
Push-Press (95,65)

At Home Workout:

Rotate Through For 16 Minutes:
:30/arm Single Arm Overhead Hold
10 Cat to Camels
:30/side Side Plank

Up ladder by 2…
Hollow Rocks
/arm Single Arm Push Presses

Goal: >Round of 16
CAP: 12:00
STIM: Pick a hollow rock option you can maintain for the majority of the workout (ideally the whole workout). Push Presses will be /arm each round meaning in the first round you’ll do 2 reps on your right then 2 on your left. In the second round you’ll do 4 on your right then 4 on your left, etc. The workout begins as follows and carries the pattern for the full 12:00: 2 HRs, 2 Right Arm PP, 2 Left Arm PP, 4 HRs, 4 Right Arm PP, 4 Left Arm PP, etc.