At Firewall Workout:

Build up for 15 minutes:
6/Leg Single Leg RDL
12/Leg Mini Band Monster Walk

2 Rounds for time:
500m/400m Row (2:00+/-)
30 KB Swings (1-2 sets)
10 Bar Muscle-ups (2:00+/-)

At Home Workout:

Rotate Through For 12 Minutes:
4/leg Tempo Single Leg RDLs (:03 descent, :03 ascent)
:30 Wall Squat Hold

3 Rounds For Time:
24 Burpees
25 Overhead DB Swings
26 Alternating DB Renegade Rows

Goal: <12:00
CAP: 16:00
STIM: Be smooth on the burpees – try to finish them within 1:30 each round. Stay unbroken on the DB Swings if possible. Keep the renegade rows smooth with minimal hip movement.