At Firewall Workout:

Build up for 15 minutes:
5 Strict Presses
5-8 Supinated Bent Over Rows

1,000m/800m Row
MAX Push Press (115,80)
Every time the bar goes below the shoulders perform 100m/80m Row

At Home Workout:

Rotate Through For 15 Minutes:
10/arm Half Kneeling Strict Presses
15/arm Single Arm DB Supinated Bent Over Row (Palm facing up)

5 Rounds For Time:
20 Jumping Lunges
20 DB Push Presses

Goal: <8:00
CAP: 12:00
STIM: Switch the jumping lunges to reverse lunges if needed. Push Presses should be completed with 10 on one arm and then 10 on the other.