At Firewall Workout:

Every 2:30 x 10 Sets:
12/9 Calorie Row
3 Push-Jerks (Increasing)

At Home Workout:

Rotate Through For 12 Minutes:
5/side Windmills
1:15 Plank

Every 2:00 x 6:
20 Sit-ups
20 Single Arm DB Push Jerks

Goal: <1:30/round
CAP: 12:00
STIM: Each round is meant to be an all out sprint. Finish the work as fast as possible and maximize the rest. Cut reps down on whichever movement you feel is holding you back if you’re exceeding 1:45/round.