At Firewall Workout:

Build up for 15 minutes:
3 Power Cleans

3 Rounds for time:
1,000m/800m Bike (<2:30)
10 Power Cleans (1-2 sets)

At Home Workout:

Warm-up:
30 Jumping Jacks
30/side Mountain Climbers
20 Seal Jacks
20/side Crossover Mountain Climbers
10 Hollow Rocks
10/side Ab Bicycles
9/side Hell Pump Calf Stretch
8/side Spidermans
7/side Dynamic Pigeon
6 Inch Worms
5/arm Alternating DB Hip Pop and Shrugs
4/arm Alternating DB Muscle Cleans
4/arm Alternating DB Power Cleans
5/side Lateral Bear Crawl Steps
5/side Stepping Lunges
5/side Jumping Lunges
40 Single Unders

4 Rounds For Time:
30 Alternating DB Power Cleans
30/side Lateral Bear Crawl Steps
40 Jumping Lunges
120 Single Unders

Goal: <20:00
CAP: 25:00
STIM: DB comes to the ground every rep of the power cleans. Keep back flat on the way down and decide whether you want to do muscle or power cleans. Feel free to switch up the technique from muscle cleans to power cleans if you start getting fatigued midway through the workout. Bear Crawl Steps don’t have to be in any order but have to completed an even 30 each side. If you can’t control your knee to the ground on the jumping lunges, switch it up to stepping lunges. If you don’t have access to a jump rope, switch the 120 Single Unders to 60 Lateral hops over a DB.