At Firewall Workout:

Build for 15 minutes:
Front Foot Elevated Back Rack Reverse Split Lunges
6/Leg (Increasing)

10/8 Calorie Bike
10 Power Cleans
10 Alt. Front Rack Rev. Lunges

At Home Workout:

Rotate Through For 16 Minutes:
5/side Tempo Goblet Front Foot Elevated Split Squats (:04 descent)
10/side Weighted Deadbugs (weight is held over chest)

10 Push-ups
10 Alternating DB Power Cleans
10 Goblet Reverse Lunges

Goal: >7 Rounds
CAP: 10:00
STIM: Pick a Push-up option where you can stay unbroken. Can do muscle cleans or power cleans, be sure back is flat. If struggling to control knee to the ground, put the weight down and just do bodyweight lunges.