At Firewall Workout:

7 Burpee Pull-ups
14 Box jumps (24,20)
21 Wall-Balls (20,14)

At Home Workout:

36 Alternating DB Sumo Deadlifts
6 DB Facing Burpees
30 Alternating DB Hang Power Cleans
6 DB Facing Burpees
24 Single Arm DB Push Presses
6 DB Facing Burpees

Goal: >3 Rounds
CAP: 18:00
STIM: The intent of this workout is to keep moving through the full 18 minutes. We want to limit ourselves to resting no more than 15 seconds at a time. Slow is smooth and smooth is fast is how we want you to approach this one.