At Firewall Workout:

Build up for 15 minutes:
Back Rack Box Step-ups x 3/Leg
For Time:
30 Box Jump Overs (24,20)
40 Back Squats (155,105)
30 Box Jump Overs (24,20)

At Home Workout:

Rotate Through For 15 Minutes:
8/leg Goblet Split Squats
:20/side Lunge/Press Hold
5/side Negative Strict Presses (:05-:08 descent)

*Additional Notes: For the Lunge/Press Hold, first get into a lunge hold where the back knee is directly under the hips with the knee elevated 1 inch off the ground. From there, press the weight overhead with the arm of whichever side has the back knee hovering off the ground. For the Negative Strict Presses, the weight should take between :05-:08 to go from the overhead position to the shoulder. Perform these standing. The heavier the weight, the less time you need to have under tension.

For Time:
30 Burpee Tuck Jumps
60 Goblet Squats
30 Burpees Tuck Jumps

Goal: <8:00
CAP: 12:00
STIM: After each burpee, tuck knees into the chest while in the air. If members are unable to do this, perform a vertical jump at the top of each burpee. Try to keep the Goblet Squat either unbroken or done in 2 sets.