At Firewall Workout:

Back Squats: 6×4 with a :03 Pause

For Time:
400m Run
50 Back Squats (135,95)
400m Run

At Home Workout:

Rotate Through for 13 Minutes:
:25 Front Star Plank
:20/side Star Plank
2 x :15/arm Renegade Row Hold

For Time:
200 Shoulder Taps
100 Double Unders
75 Sit-ups
75 Burpee Kick Backs

Brief: https://www.youtube.com/watch?v=IVJezLwOY5w