At Firewall Workout:

For Time:
5k Bike Erg
75 Burpees
100 Medball Cleans (20,14)

:90 on of work, :30 rest

At Home Workout:

Warm-up:
1:00 Jumping Jacks
10 Burpee Kick Backs
:30 Mountain Climbers
:30 Hollow Hold
:30 Plank
:30 Heel Pumps (Calf Stretch)
1:00 Spidermans
:30 Heel Reach Hip Hinges
:30 Shoulder Taps
30 Single Unders
5 Burpees
10 Air Squats
8 Goblet Squats
8 Alternating Sumo Deadlifts
6 Alternating Single Arm DB Squat Cleans

For Time:
500 Single Unders
75 Burpees
100 Alternating Single Arm DB Squat Cleans https://www.youtube.com/watch?v=D6QKqoeyNXs&ab_channel=LuparoFitness
*Every 2:00, perform 15 Air Squats

Goal: <18:00
CAP: 25:00
STIM: The workout does NOT start with air squats. The first squats you’ll do in the workout will be at the 2:00 mark. If Air Squats start exceeding :30, cut the reps down to 10. They shouldn’t take longer than :30 each time. Jump Rope should take approximately 3:00. If you don’t have a jump rope, perform 250 lateral hops over a DB instead. Burpees should be smooth and steady averaging 12-15 burpees a minute. Squat Cleans will be tough considering you’ll also have some air squats thrown in what you get there.