At Firewall Workout:

Every 2:00 x 10:
Alt. Sets:

Set 1:
200m Run
Max Wall-Balls (20,14)

Set 2:
200m/150m Row
Max Box Jumps (24,20)

1:00 Rest between sets

At Home Workout:

Rotate Through For 12 Minutes:
:25/leg Lunge Hold
12/arm DB Floor Presses
10 High Plank Rocks

For Time:
200m Run
16 Alternating DB Power Cleans
16 Push-up
200m Run
24 Alternating DB Power Cleans
24 Push-up
200m Run
32 Alternating DB Power Cleans
32 Push-up
200m Run

Goal: <10:00
CAP: 15:00
STIM: Try to keep the runs close to 1:00. DB cleans go to the ground each rep and are denoted as total reps. Try to not do less than 5 push-ups on any given set unless of course you’re finishing out a set with less than 5 reps remaining.