Bench press x 3 reps (building)
Single-arm DB Row x 8-10 each arm
Rest 90 seconds.
Emom x 30 minutes:
15 Air squats
For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure.
Every minute on the minute for 20 minutes perform:
3 jumping pull-ups
6 knee push-ups