At Firewall Workout:

10 Rounds for time:
20 Hollow Rocks
10 Front Squats
3 Bar Muscle-ups

At Home Workout:

AMRAP 27:
10 Broad Jumps
40 Alternating Single Arm Sumo Deadlifts
10 Burpees
400m Run
1:00 Rest

Goal: >4 Rounds
CAP: 27:00
STIM: Pick a consistent distance to broad jump to. The Deadlifts should be fast and completed in less than a minute each round. You’re given a 1:00 rest at the end of each round to give you the chance to push it on the burpees and the run!