At Firewall Workout:

Build up for 15 minutes:
3 Push-Jerks

10 Push-Jerks (95,65)
5 Bar Facing Burpees

At Home Workout:

:30 Shoulder Taps
:30 Lateral Bear Crawl
:30 Scap Push-ups
:30 Inch Worms
:30 Trunk Twists
:30 Downward to Upward Facing Dog
10 Hollow Rocks
5 Push-ups
:10/side Single Arm Overhead Hold

Rotate Through For 15 Minutes:
10 Tempo Push-ups (:03 Descent)
20 Hollow Rocks (make these challenging but unbroken)
:30/side Single Arm Overhead Hold

8 Right Arm DB Push Jerks
8 Push-ups
8 Left Arm DB Push Jerks
8 Burpees

Goal: >5 Rounds
CAP: 8:00
STIM: Pick a moderate weight you’re comfortable moving. Switch to a Push Press if you’re not comfortable doing push jerks. Keep push-ups unbroken and burpees fast.