At Firewall Workout:

Build up for 15 minutes:
2 Hang Power Snatches

7 Push-ups
14 Hang Power Snatches (95,65)
21 Hollow Rocks

At Home Workout:

Rotate Through For 12 Minutes:
5/arm Arm Bar
30/side Russian Twists

7 Push-ups
14 Alternating DB Snatches
21 Hollow Rocks

Goal: >6 Rounds
CAP: 12:00
STIM: Challenge yourself on the Push-ups but keep them unbroken. Snatches should be unbroken the whole workout and come to the ground to begin each rep. Pick a Hollow Rock option where you’ll be able to stay unbroken for the 21 reps.