At Firewall Workout:

AMRAP 6 x 4 (:90 rest)
400m Run Buy in for each then AMRAP:
5 Thrusters
10 Toes-to-Bar
30 Double-unders
*Pick up where you leave off

At Home Workout:

EMOM x 15:
Minute 1 – 3-5/side Single Leg RDLs
Minute 2 – :45 Hamstring Bridge Hold
Minute 3 – Russian Twists

For Time:
44-38-32 Sit-ups
32-26-20 Goblet Squats
600m-400m-200m Run

Goal: <16:00
CAP: 20:00
STIM: Stay smooth and steady, don’t blow up too early! Try to mark out your running distances prior to class.