At Firewall Workout:

Rotate through for 12 minutes:
:20 Hanging L-Sit
:20 Handstand Hold

4 Rounds for time:
15 Toes-to-Bar (1-3 sets)
200m Double-KB Front Rack Carry (1-2 Breaks)

At Home Workout:

Rotate Through For 12 Minutes:
:20/side Star Plank
:20 Wall Walk Hold

4 Rounds For Time:
20 Sit-ups
20 Alternating Hang DB Snatches

Goal: <7:00
CAP: 11:00
STIM: Although it may look like a somewhat long workout, it’ll go by pretty quickly. Each movement should take between :45-1:00. Try to stay moving the whole workout minimizing your rests. Keep the DB Snatches between the legs (hang), and don’t go all the way to the ground. You can do either a muscle snatch or power snatch.