At Firewall Workout:

With a running clock:

0:00-6:00

For Time:
27-21-15-12
Ab-mat Sit-ups
Hollow Rocks
Plank in remaining time

1:00 Rest

7:00-13:00

For Time:
21-15-12-9
Alt. DB Devil’s Press
Alt. Front Rack Reverse Lunges
Plank in remaining time

1:00 Rest

13:00-19:00

For Time:
-12-9-6-3-
Strict Pull-ups
(-) = 15 Push-Press (95,65)
Plank in remaining time

At Home Workout:

AMRAP 5:
35 Burpees
Max Goblet Squats
*1:30 Rest*
AMRAP 5:
35 Burpees
Max Lateral Bear Crawl Steps
*1:30 Rest*
AMRAP 5:
35 Burpees
Max Goblet Squats
*1:30 Rest*
AMRAP 5:
35 Burpees
Max Lateral Bear Crawl Steps

Brief: https://youtu.be/AZuIou2MbQg