At Firewall Workout:

3:30 on / 1:00 off x 6 Rounds

400m Run then MAX reps of:
Round 1: Burpees
Round 2: Push-Jerks (95,65)
Round 3: Burpees
Round 4: Push-Jerks (115,80)
Round 5: Burpees
Round 6: Push-Jerks (135,95)

At Home Workout:

Rotate Through for 12 Minutes:
30/side Russian Twists (weighted if able)
1:15 Plank
:30 Seated L-Sit

AMRAP 12:
28 Sit-ups
24 Full Squat Jumps
20 Alternating Renegade Rows

Brief: https://www.youtube.com/watch?v=BBnfznC71HI