Baseline
For Time:
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
then:
EMOM for as Long as Possible:
For Time:
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
then:
EMOM for as Long as Possible:
Perform 1 FS the first min, 2 the next, 3 the third min, etc..
until you cannot complete the required rep scheme
within the minute.
Advanced
Body weight/1/2 Body weight
Intermediate
115/75
Beginner
95/65
Firebreather
Death by Front Squat
then:
For Time:
8 - 6 - 4 - 2 reps of
Power Snatch or Snatch 155/105
16 - 12 - 8 - 4 reps of
Ring Push Ups
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