Firebreathers do two things in the workout: 1. Minimize their rest, and 2. Go deep into the uncomfortableness and stay there.
A. 4 Rounds
30 Second L Sit then 3 Push Jerks (Ascending in weight)
B. 4 Minute AMRAP (Ascending ladder 1,2,3,4,5,6)
Burpee Boxjumps @ 24/20
Deadlifts @ 185/125
4 Minute Rest
4 Minute AMRAP (Ascending ladder 1,2,3,4,5,6 etc)
Burpees over the Bar
Deadlifts @ 225/155
4 Minute Rest
4 Minute AMRAP (Ascending ladder 1,2,3,4,5,6 etc)
BoxJumps @ 30/24
Deadlifts @ 315/225