At Firewall Workout:

With a Partner
Complete Reps as Desired
For Time:
4,000m/3,000m On a Machine
300 KB Box Step-ups
200 KB Swings
100 Push-ups

1 Works, 1 Rests

At Home Workout:

4 Rounds For Time:
30 Push-ups
40 Alternating DB Clean and Push Presses
50 Goblet Squats

Goal: <20:00
CAP: 25:00
STIM: The goal is to average just under 5:00/round. Pick a push-up option where you never have to do less than 5 reps at a time. The DB comes all the way to the ground each rep. Goblet Squats are meant to be done in 2-3 sets.