At Firewall Workout:

AMRAP 24:
20/15 Calories on a Machine
20 Double KB Alt. Gorilla rows (70,53)
200m Run

At Home Workout:

AMRAP 24:
80 Double Unders
30 Alternating Renegade Rows
200m Run

Goal: >6 Rounds
CAP: 24:00
STIM: 160 Single Unders. Renegade Rows are total reps so 15/arm. Be sure to keep hips squared with the ground. Stay moving on the run! Should only take about 1:00 for each run.