At Firewall Workout:

Build up for 15 minutes:
Deadlift Cluster

For Time:
Deadlift (225,155)
Box Jump (30,24)

At Home Workout:

Rotate Through For 15 Minutes:
25/side Ab Bicycles
10/leg Single Leg RDLs (Hold 1 weight with both hands)
5/arm Arm Bars

For Time:
100 Overhead DB Swings
*Every 1:30 including the beginning of the workout, perform 15 Jumping Lunges

Goal: <7:00
CAP: 12:00
STIM: Try to get somewhere between 15-25 DB Swings in each time you pick it up. Lunges should take about :30 giving about 1:00 to work on the swings. Switch Jumping Lunges to reverse lunges if needed. Swings can be lower than overhead if uncomfortable going into the full lock out position.