At Firewall Workout:

Rotate through for 15 minutes:
5 Strict Pull-ups
5/Leg Rear Foot Elevated Split Squats

3 Rounds for time:
30/24 Calorie Bike
60 Jumping Lunges
9 Muscle-ups

At Home Workout:

Rotate Through For 15 Minutes:
10/arm Bent Over Rows
6/leg Rear Foot Elevated Split Squat
:30/side Side Plank

3 Rounds For Time:
10 Burpees
200m Run
10 Burpees
20 Jumping Lunges

Goal: <9:00
CAP: 13:00
STIM: We want to try and average less than 3:00/round. Pick a smooth pace and stick with it until finished. If you need to, switch Jumping Lunges to stepping Lunges