At Firewall Workout:

Sumo Deadlift:
6×4 (Singles and Increasing in weight)

3 Rounds for Time:
25 Sumo Deadlift High Pulls (75,55)
50 Jumping Lunges

At Home Workout:

EMOM x 18:
Minute 1 – :35 Goblet Squat Hold
Minute 2 – 10 Forward Plate Presses at Bottom of Squat
Minute 3 – :35 Right Arm Overhead DB Hold
Minute 4 – :35 Left Arm Overhead DB Hold

For Time:
100 Jumping Lunges
*Perform 10 DB Push Presses each arm every break

Brief: https://www.youtube.com/watch?v=ZB0XYrl_diU