At Firewall Workout:

Build for 15 minutes:
5 Deadlifts (Increasing)

For time:
Calorie Row
Deadlift (275,185)

At Home Workout:

Rotate Through For 14 Minutes:
10/leg Single Leg RDLs (1 hand holds the weight)
:20/side Goblet Side Lunge Hold

24 Overhead DB Swings
24 Push-ups

Goal: >5 Rounds
CAP: 12:00
STIM: Stay unbroken on the DB Swings. Push-ups should be completed in 2-5 sets. As the rounds progress, presumably the push-ups sets will also.