At Firewall Workout:

AMRAP 22:
Increasing Ladder by 2…
Wall-Balls (20,14)
Box Step-ups (30,24)
Calories on a Machine (Must be different from earlier in the week)

At Home Workout:

5 sets: (20:00 CAP)
5 Tempo Goblet Squats (:05 down, :03 pause at bottom)
6/leg Single Leg RDL
7/leg Single Leg Hip Bridges

5 Rounds For Time:
24 Alternating DB Deadlifts
12 Alternating Hang DB Snatches

Brief: https://www.youtube.com/watch?v=22xuiTJl6eE