At Firewall Workout:

Build up for 15 minutes:
3 Power Cleans (Singles)

For Time:
25 Bar Facing Burpees
50 Power Cleans (135,95)
25 Bar Facing Burpees

At Home Workout:

EMOM x 15:
Minute 1 – :45 Weighted Hip Bridge Hold
Minute 2 – :50 Jefferson Curls
Minute 3 – Max Flutter Kicks

For Time:
30 Lateral Burpees Over DB
60 Alternating Single Arm DB Power Cleans
30 Lateral Burpees Over DB

Goal: <7:00
CAP: 11:00
STIM: This is going to be a quick one. Come out of the gate somewhere between 80-90% effort. Make sure feet clear DB. You don’t have to stand up all the way for these Burpees. DB comes all the way to the floor for each clean.