At Firewall Workout:

EMOM x 8:
4 Deadlifts (Same Weight)

2 Rounds for time:
25 Burpees
25 Deadlifts (225,155)
25 Toes-to-Bar

At Home Workout:

EMOM x 15:
Minute 1 – Tempo RDLs (:04 descent, :02 pause)
Minute 2 – Body Weight Jefferson Curls
Minute 3 – Reverse Snow Angels

2 Rounds For Time:
50 Overhead DB Swings
30 Burpees
50 Sit-ups

Goal: <10:00
CAP: 15:00
STIM: DB Swings should be complete in 2-3 sets. Pick a smooth pace on the burpees and be consistent. Try to take less than 2 minutes to complete the 30 burpees each round. Try to complete the sit-ups breaking it up no more than 2 times.