For all workouts move with purpose. This should simulate the pace set on a fire ground. If you are working out by yourself imagine what would happen if you were with your crew and stopped on the fire ground (Someone takes your line, someone hooks your ceiling, someone rescues your victim, someone cuts your roof, etc). These shorter workouts are going to work because of the intensity in which you do them.
Back Squats, Week 11
As Many Stair Accent as Possible in 12 Mins
Strict Press, Week 11
As Many Rounds as Possible in 20 Mins
10 Dumbbell Deadlifts
10 Dumbbell Hang Squat Cleans
100 Good Mornings