At Firewall Workout:

200m Run (<1:30)
20 Wall-balls (1 set)
20 Burpees (2:00+/-)
20 Box Jumps (Moderate height)

At Home Workout:

200m Run
5/side Spidermans
5/side Dynamic Pigeons
5 Inch Worms
5/side Side Lunges
10 Push-ups
10/side Heel Pump Calf Stretch
5/side Quad Pulls
5 Box Jumps
6 Goblet Squats
6/arm Push Presses
6/side DB Thrusters

400m Run
30 Single Arm DB Thrusters
20 Box Jumps

Goal: >4 Rounds
CAP: 20:00
STIM: Keep the run to about 2:00. Try to perform all 15 thrusters on one arm and then switch to 15 on the other. If you don’t have access to a box or elevated surface, you can substitute in broad jumps instead.