At Firewall Workout:

3 Rounds of MAX Reps in 1:15 at each movement (:45 Rest between movements)

1) Medball Box Step-ups
2) Medball Cleans
3) Medball Sit-ups
4) Medball Kick Back Burpee Throw

At Home Workout:

Rotate Through for 15 Minutes:
9/arm Half Kneeling DB Strict Presses
9/leg Single Leg RDL
:30/side Lunge Hold

Every 3:00 x 4:
20 Alternating DB Power Cleans
10 Burpees to Plate

Brief: https://www.youtube.com/watch?v=kL6cQW5HznQ