At Firewall Workout:

2 Rounds for time:
1,000m/800m Row
50 Toes-to-Bar
25 Hang Squat Snatches (95,65)

At Home Workout:

Rotate Through For 12 Minutes:
10/arm Half Kneeling Strict Presses
10/arm Supinated Single Arm DB Bent Over Row

EMOM x 15 (:50on/:10off):
Minute 1 – Plank
Minute 2 – Eye Level DB Swings
Minute 3 – Alternating Renegade Rows

Goal: Move for full :50 each round
CAP: 15:00
STIM: Do not rest other than when noted to (:10 at the end of each minute). We want you moving for the full :50 each and every round (with the exception of the plank where we obviously want you staying still). Keep hips squared with the floor on Renegade Rows.