At Firewall Workout:

With a Team of 3:
250 Strict Burpees
250 Medball Squat Cleans
250 No-Hand Sit-ups

2 Partners can work at a time
Can partition as desired

At Home Workout:

For Time:
3-6-9-12-15-18-21-18-15-12-9-6-3
Goblet Squat Cleans
Burpees

Goal: <27:00
CAP: 34:00
STIM: Feet will be in a squat stance for the squat cleans. DB will come as close to the ground as possible without smooshing fingers between the DB and the ground. Make sure hips open up all the way on each hip extension as well as hit a full range of motion squat. Be nice and smooth on the Burpees. Try to minimize rest. Do not do sprints and rest. Pick a consistent pace to maintain.