At Firewall Workout:

AMRAP 10:
10/8 Calorie Bike (:45+/-)
5 Hang Power Cleans (1 Set)
1 Wall-Walk

Rest 2:00

8 Minute Clock:
Build up to a Heavy 1 Rep Hang Power Clean

At Home Workout:

AMRAP 10:
10 Alternating DB Hang Power Cleans
20 Hollow Rocks
3 Wall Walks
*Rest 2:00 between AMRAPs
AMRAP 10:
10 Alternating DB Hang Power Snatches
20 Push-ups
30 Sit-ups

Goal: >4 Rounds AMRAP 1; >3 Rounds AMRAP 2
CAP: 22:00
STIM: Pick a pace and be smooth for both AMRAPs. Stay unbroken on the Hollow Rocks. Wall Walks should be challenging but relatively quick. Push-ups should be completed in 3 sets at the most.