At Firewall Workout:

6 Rounds for time:
15 Toes-to-Bar (1-3 sets)
30 Double KB Reverse Lunges (1-2 sets)
450m/350m on a Machine

At Home Workout:

5 Rounds For Time:
30 Jumping Lunges
15 Alternating Devil’s Presses
30 Single Arm DB Squat Cleans

Goal: <21:00
CAP: 27:00
STIM: Switch Jumping Lunges to stepping lunges if unable to control the back knee to the ground and/or keep the front foot flat. Keep the Devil’s Presses to under 2:00 each round – ideally should be closer to the 1:30 range. Single Arm Squat Cleans will get tough if you choose/have access to the correct weight. It’s okay to break these up once or twice in the later rounds (rounds 3,4,5).