At Firewall Workout:

Build up for 12 minutes:
Back Rack Reverse Lunges 4/Leg Alt.

3 Rounds for time:
30 Back Rack Reverse Lunges
600m Bike
90 Double-unders
Barbell (135,95)

At Home Workout:

:30 Shoulder Taps
:30 Cat to Camels
:30 Bear Crawl Shoulder Taps
:30 Scap Push-ups
:30 Scorpions with chest stretch
:30 Ab Bicycles
:30 Burpee Kick Backs
5 Inch Worms
4 Jefferson Curls
10 Push-ups
10 Sit-ups
3/arm Alternating Hip Pop and Shrugs
3/arm Alternating Hip Pop, Shrug, and Elbow Pull
3/arm Alternating DB Muscle Snatch
3/arm Alternating DB Power Snatch

2 Rounds For Time:
100 Push-ups
75 Sit-ups
50 Alternating DB Snatches

Goal: <22:00
CAP: 27:00
STIM: Be sure to average between 15-20 Push-ups each minute. Sit-ups want to be nice and smooth – take breaks as needed. Try to either go unbroken on the alternating snatches or only break them up once into 2 sets. You are doing 50 total reps for the snatches each round – 25/arm.