At Firewall Workout:

Front Squats:
6×5 (Increasing in weight and From the Floor)

AMRAP 8:
4 Squat Cleans (135,95)
12 Box Jump Overs (24,20)

At Home Workout:

Rotate Through for 14 Minutes:
8/leg Rear Foot Elevated Split Squats
:40/side Side Plank

For Time:
150 Double Unders
THEN
4 Rounds:
200m Run
20 Single Arm DB Push Presses
THEN
150 Double Unders

Brief: https://www.youtube.com/watch?v=3AXkovDGJLM