At Firewall Workout:

3 Rounds for time:
500m/400m Row
40 Back Rack Box Step-ups
30 Pull-ups
Barbell (95,65)
Box (20,16)

At Home Workout:

3 Rounds For Time:
20 Burpee Tuck Jumps
40 DB Back Rack Reverse Lunges
60 Alternating Renegade Rows

Goal: <20:00
CAP: 25:00
STIM: If you’re not comfortable tucking knees up to the chest on the burpees, change the tuck jump to a vertical jump where the feet get at least 6 inches off the ground. Place the DB on your back behind your neck and reverse lunge away alternating legs. Renegade Rows should take 3-4 sets to complete!