At Firewall Workout:

Build up for 15 minutes:
5 Deadlifts (Dead stop)

For Time:
Deadlift (275,185)
Box Jump (30,24)

At Home Workout:

Rotate Through For 15 Minutes:
10/side Deadbugs (weighted if able)
10/leg Single Leg RDLs (one weight in one hand)
10/side Ab Bicycles (:01 pause)

For Time:
Alternating Single Arm DB Sumo Deadlifts
Eye Level DB Swings

Goal: <9:00
CAP: 14:00
STIM: Lock hips out at the top of each and every rep of the deadlift. Be sure not to twist lower back by over extending opposite arm behind the body. Everything should be unbroken, even try to go from the DB Swings immediately into the Sumo Deadlifts.