At Firewall Workout:

Build up for 15 minutes:
1 Squat Clean + 3 Front Squats

AMRAP 12:
Buy In: 75/50 Calorie Ski
In the remaining time, climb the ladder by 2’s
Toes-to-Bar
Squat Cleans (135/95)

At Home Workout:

EMOM x 12:
Odd Minutes – :50 Tempo Goblet Squats (:03 down, :03 up)
Even Minutes – :50 Hollow Rocks

AMRAP 12:
800m Run
THEN in remaining time
Up ladder by 2 of…
Sit-ups
Goblet Squat Cleans

Goal: >Round of 14
CAP: 12:00
STIM: The run should take approximately 4:00 leaving 8:00 remaining for the AMRAP. The 800m run is only performed at the beginning of the workout. On the squat cleans, the DB does not have to go all the way to the ground. Bring DB as close to the ground as you can without crunching your fingers between he floor and the weight.