At Firewall Workout:

Every 6:00 x 4 Sets
30 Wall-Balls (20,14)
20 Box Jumps (30,24)
10 Bar Muscle-ups

At Home Workout:

Every 6:00 x 4 sets:
35 Air Squats
30/side Russian Twists
25/side Lateral Bear Crawl
20 Burpee Kick Backs

Goal: ~4:30/round
CAP: 24:00
STIM: Each round should be completed between 4:00-5:00. If you start exceeding 5:00 then cut back on reps for the Air Squats first then Bear Crawl second. Be sure to have hips come in line with the feet and shoulders for the burpee kick backs. Members should be flying through the 20 at the end of each round knowing they have a rest coming up right after.