At Firewall Workout:

For Time:
50 Box Jumps (High)
10 Strict Press
50 Toes-to-Bar (Sets of 5+/-)
10 Strict Press
75 Wall-Balls (1-3 Sets)
10 Strict Press
75 Lateral Burpees over Bar
10 Strict Press
250 Double-unders
10 Strict Press

At Home Workout:

Warm-up:
1:00 Shoulder Taps
:45 Scorpions with Chest Stretch
:30 Heel Pump Calf Stretch
5 Vertical Jumps
5 Broad Jumps
5 Push-ups
5/leg Spiderman Stretch
10 Sit-ups
5 Goblet Thrusters
5 Burpees
5/arm Strict Press
50 Single Unders

For Time:
50 Broad Jumps
10/arm Single Arm Strict Presses
50 Sit-ups
10/arm Single Arm Strict Presses
75 DB Goblet Thrusters
10/arm Single Arm Strict Presses
75 Burpees
10/arm Single Arm Strict Presses
500 Single Unders
10/arm Single Arm Strict Presses

Goal: <23:00
CAP: 28:00
STIM: Pick a smooth pace and stick with it. Although you should be doing big sets for most of these movements, that doesn’t mean you need to be moving fast while doing them. Pick a conservative pace where you leave some gas left in the tank by the time you get to the burpees. The Single Arm Strict Presses should be unbroken but challenging.