At Firewall Workout:

For Time:
25 Toes-to-Bar
100 Alt. DB Hang Squat Cleans
25 Toes-to-Bar
50 DB Burpee Box Step-overs
25 Toes-to-Bar

DB (50,35)
Box (24,20)

At Home Workout:

For Time:
50 Sit-ups
100 Alternating Hang DB Snatches
50 Sit-ups
100 Alternating DB Single Arm Burpee Deadlifts
50 Sit-ups

Goal: <21:00
CAP: 27:00
STIM: Each stint of sit-ups should take about 2:00 to complete. The hang snatches can be done in a muscle style (no dip under the weight) or power style (dip under the weight) – try to keep these to 6 sets at the most. Be sure to set your back on each and every Burpee Deadlift. We recommend switching the DB to the other hand on the ground rather than in the air.