At Firewall Workout:

400m Run
30 Box Jumps (24,20)
30 Wall-Balls (20,14)

At Home Workout:

5 Rounds For Time:
400m Run
30 Jumping Split Squats
20 Goblet Thrusters

Goal: <25:00
CAP: 30:00
STIM: Runs should be pushed, not a rest taking around 2:00 to complete. Jumping Split Squats are like Jumping Lunges except do not switch legs in the air – keep them landing in the same spot. 15 reps with right foot staggered in front of the left and then switch. Hold the DB with a head of the DB in each hand. Go into a full squat and press strong overhead trying to lock the DB out over heels.