At Firewall Workout:

18 Deadlifts
6 Bar Facing Burpees
15 Hang Power Cleans
6 Bar Facing Burpees
12 Push-Press
6 Bar Facing Burpees

Barbell (115,80)

At Home Workout:

Rotate Through For 14 Minutes:
10/side Tempo Goblet Split Squats (:03 down, :03 up)
:30/side Side Plank
10/arm Bicep Curls

For Time:
400 Singe Unders
50 Back Rack Reverse Lunges
60 Burpees
50 Back Rack Reverse Lunges
400 Single Unders

Goal: <12:00
CAP: 16:00
STIM: If you don’t have a rope, you have 200 lateral hops over a DB. Put the DB behind your neck on your back for the reverse lunges – focus on gently touching the knee to the ground. Try to average 15-20 Burpees/minute.