At Firewall Workout:

With a Partner, Alt. Rounds:

10 Alt. DB Thrusters (50,35)
10 Burpees
10 Alt. DB Box Step-ups
*1 Partner Works, 1 Partner Rests.

At Home Workout:

For Time:
120-100-80-60-40 Air Squats
60-50-40-30-20 Alternating Renegade Rows
30-25-20-15-10 Alternating Devil’s Presses

Goal: <33:00
CAP: 36:00
STIM: Slow is smooth, smooth is fast. Adjust the reps if needed!