At Firewall Workout:

AMRAP 3 x 6 Sets (1:00 Rest)
15/12 Calorie Ski
15 Push-Press (1-2 sets)
30 Hollow Rocks (1-3 sets)

At Home Workout:

400m Run
10/side Heel Pump Calf Stretch
10 Scap Push-ups
10/side Bear Crawl Shoulder Taps
:45 Childs Pose Lat Stretch
:30 Ab Bicycles
10/arm Strict Presses
8/arm Push Presses
10 Hollow Rocks (easier variation than workout)
10 Hollow Rocks (workout variation)

AMRAP 3 x 6 sets (1:00 rest between AMRAPs):
200m Run
20 Single Arm DB Push Presses
30 Hollow Rocks

Goal: >7 rounds
CAP: 23:00
STIM: Pick up from where you left off when you start each AMRAP. This is more or less an 18 minute AMRAP with a 1:00 rest after every 3:00 of work. Run should take about 1:00. Push Presses should eb completed with 10 on one arm and then 10 on the other. Keep Hollow Rocks unbroken or completed in 2 sets.