At Firewall Workout:

10 Rounds for time:
20 Gorilla Rows
15 Double KB Sumo Deadlifts
1:00 Plank

KB (70,53)

At Home Workout:

20 Alternating Renegade Rows
20 Alternating DB Sumo Deadlifts
20 Hollow Rocks
1:00 Rest

Goal: >8 Rounds
CAP: 25:00
STIM: Each round is meant to be a sprint. The goal is to complete each round in 2:00 or less to achieve the goal of the workout. Pick a Hollow Rock options you can keep unbroken for the full workout!