At Firewall Workout:

Build up for 15 minutes:
5 Hang Power Cleans

For Time:
9-15-21-
Hang Power Clean
Strict Ring Dips
100m Farmers Carry

At Home Workout:

Warm-up:
20 Jumping Jacks
20 Mountain Climbers
20 Seal Jacks
20 Crossover Mountain Climbers
20 Shoulder Taps
5 Inch Worms
5/side Side Lunges
10/side Heel Pump Calf Stretch
5 Jefferson Curls
3 Kickback Burpees
3 Burpees
2 Alternating Burpee Deadlifts
2 Alternating Devil’s Presses
50 Single Unders

For Time:
100 Alternating Devil’s Presses
*Every 2:00, perform 100 Single Unders

Goal: <16:00
CAP: 21:00
STIM: Workout start on Devil’s Presses NOT the jump rope. Your first set of 100 Single Unders will begin at the 2:00 mark and then you will perform 100 Single Unders every 2:00 after that. Single Unders should take between :30-:45 each round leaving 1:15-1:30 to perform the Alternating Devil’s Presses. Be sure to set your back on each rep. Try to achieve at least 10 Devil’s Presses every round. Try to get a big chunk out of the way in that first two minutes.