Strength

One Man One Barbell Exponential EMOM Method (V.3)

Standing Strict Press (using training max which is 90% of true max)

5 reps every minute on the minute for 5 minutes @ 65% of 1RM
1-MINUTE REST
3 reps every minute on the minute for 5 minutes @ 70% of 1RM
1-MINUTE REST
2 reps every minute on the minute for 5 minutes @ 75% of 1RM
1-MINUTE REST
1 rep every 30 seconds for 2 minutes @ 85% of 1RM
1-MINUTE REST
1 rep every 30 seconds for 2 minutes @ 90% of 1RM

Pulmonary Inferno

Row or Run...

500m-400m-300m-200m-100m [Record time of each interval during rest]

Rest 3 minutes...not a second longer

100m-200m-300m-400m-500m [Record time of each interval during rest]

Rest between each interval is a work/rest match. So a 1:40 500m row warrants a 1:40 rest.

Now compare the 500m from interval one to the 500m in interval two, the 400m to the 400m, etc all the way to the 100m.

Every one-second difference is a 3 burpee penalty. After you do the math, perform the burpees.

All as prescribed.